Thursday, March 24, 2011

A. Push Ups!!!
Beginners: if you do not have a push-up, do 1 negative every 60 sec for 7 sets.

Intermediate: If you cannot do 10 perfect push-ups yet then do 2-5 reps on the minute for 7 minutes.

Advanced do pseudo planche push-ups 5 sets of 3 reps; rest 1 min. If you have a solid pseudo planche push-up, then move onto the planche push-ups with a wall. I did some of these last night. They are very challenging! I found that if I didn't keep my bodyline, the movement was impossible. 2-3 reps x 5 sets; rest 1 min.

B. thrusters x 21 55/85 lbs
rope climb x 2
12 burpees
rest 3 min.
2-3 rounds

Upon completions do as many toes to bar in a minute as possible. Your minute starts when you are finished your last burpee. Subtract your reps completed on toes to bar for total time.

If you cannot climb the rope, do 8 pull-ups each round. You may use a band.
If you do not think you can do the thrusters unbroken in at least your first set, reduce the weight.

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