Tuesday, January 4, 2010

A1. Beginner: static pull-ups @ 92x5 2-3 reps; 3 sets

Intermediate: static pull-ups @ 20x1; 2-3 reps; 3 sets

L-Pull-ups: 1-2 reps with or without weight; 3 sets

A2. Back Levers 3 reps, 2o sec rest after each rep; 3 sets

Some of you are ready for a straddle back lever. See video below. This guy holds it for a second or two before his legs start to drop below his hips.

A3. TGU: 3 reps x 3 sets

B. Rowing Sprints

30 sec @ 95%

30 sec @ 50 %

10 Rounds