Tuesday, March 1, 2011

A1. Back Squat
Beginners: @ 22x1, 5-6 reps; 3 sets; rest 2 min.
Advanced: 5, 5, 5 @ 12X2, 3 sets; rest 3 min.

A2. Planche holds:
Beginners: with a band 3 sec x 7 sets; rest 60 sec.
Intermed: on parrallettes 3 sec x 7 sets; rest 60 sec. IF you can maintain straight elbows for 5 sets of 3 sec hold, knees behind forearms, do advanced.
Advanced: on parrall. with the wall 3 sec ; x 7 sets; rest 60 sec.

B. 35 kb swings 35/50 lbs
35 wall balls 14/20 lbs
25 kb swings
25 wall balls
15 kb swings
15 wall balls
For Time