Thursday, January 6, 2010

When Ryan first started working on his back lever, he struggled to hold a 30 sec tuck. Now he is very close to a 5 sec back lever in a straddle position. I caught this photo just as his hips started to drop.

Congrats to Caitie on her two static pull-ups.

A. static muscle-ups, 1-3 reps, 4 sets, rest 2 min.

Intermediate: practice muscle-ups with a spotter and with a slow negative, 1 rep x 4 sets

Beginners: pull-ups, 2-3 reps @ 92x5, 4 sets, rest 60 sec.

ring dips, 2-3 reps @ 92x5, 4 sets, rest 60 sec.

B. Row 350 meters

12 burpee kb clean and jerks 15/30 lbs

rest 3 minutes between rounds

3 Rounds