Tuesday, April 5, 2011

A1. Pull-Up
Beginners: 1 negative x 10 sets
Intermediate: 1-5 pull-ups x 5 sets

A2. L-Sits, 2 reps x 5 sec hold

A. Advanced: L-sit rope climb. Legs must be extended, toes pointed, knees straight, arms only. 1 rep, rest 2 min x 6 sets

B. 5 sets:
clean pulls 1. 1. 1; rest 10 sec between lifts (110% of your 1RM)
rest 20 sec box jump 10-15 reps AFAP 20/24"
rest 60 sec.


http://www.performancemenu.com/exercises/exercise.php?exerciseID=98

rest 3 min

C. 20 sec push-ups or plyo push-ups
20 sec Double Unders
40 sec rest
5 sets