Monday, January 10, 2011

A. Scapula work: Be sure to "pack" your shoulders before you pull, otherwise you are cheating with a slight kip.

3 sets of 10 reps of scapular retraction on bars; rest 60 seconds between sets

3 sets of 10 reps of scapular retraction and elevating the rib cage; rest 60 sec between sets.

B. Beginners: chin-ups (static)

If you cannot hold your bodyweight over the bar, then do 3 reps of scapular retraction plus 3 ring rows, for 5 sets. Rest 1 minute between sets.

do 1 rep on the minute for 10 minutes with a 30 sec. negative. If you have a 30 sec negative, add weight.

Advanced: wide grip pull-ups: do 3 sets of 3-5 reps: rest 90 sec between sets

C. Straddle L-Sit: Be sure to protract the shoulders!

3 sets of 6 reps; rest 60 sec between sets.

D. row 400 meters @ 90%

rest 2 minutes x 4