Sunday, February 6, 2011

A1. pull-ups
Beginners: 30 sec negative x 7 sets
Intermediate: 1-3 reps x 7 sets
A2. Straddle L-sits: 5 sec hold, 2 reps, rest 30 sec x 7 sets

B.
5 heavy front squats (not a 5 rep max)
zero seconds rest
20 kettlebell clean and jerk 35/50 lbs
zero seconds rest
3 minutes rest
5 sets