Saturday, January 8, 2011

A1. Back lever tuck or flat tuck:

2 reps, 5 sec hold, 20 sec rest; 4 sets

A2. Pull-Up: 2 reps, Beginners: 92x5, Intermediate: 2 reps, 20x1; Advanced: 1 arm, 2 reps; 4 sets

A3. Planche plank hold, 2 reps, 20 sec hold, 20 sec rest; 4 sets

B. kb snatch x 7 reps (7 per arm) 35/50 lbs

11 kb squats with one kb (use same weight as snatch)

rest 60 sec

7 sets