Wednesday, January 19, 2011

CREATINE PHOSPHATE TRAINING:

A1. Press

Beginners: @ 21x1 5-6 reps x 3 sets; rest 1 minute

Advanced: 3, 3, 3; rest 1 minute

A2. AMRAP knee to elbows x 3 sets; rest 1 minute

B.

10 Overhead squats 85/125 lbs

zero seconds rest

AMRAP pull-ups (if you do not have a kipping pull-up you will do max ring rows). If you have a kipping pull-up but it is inconsistent, you will do max pull-ups in 1 minute.

Rest 4 minutes

4 sets