FRIDAY, MAY 27, 2011

A. PRESS
ADVANCED: 2, 2, 2, 2; REST 3 MIN.
BEGINNER: 5, 5, 5 @ 22X2; REST 2 MIN

B. TOES TO BAR X 5-15 (ADVANCED DO TOES THROUGH RINGS)
RING DIPS X 4-10
3 ROUNDS

IF YOU HAVE A 3-5 SECOND SUPPORT HOLD ON THE RINGS YOU MAY USE BANDS FOR YOUR RING DIPS. OTHERWISE, DO EITHER PUSH-UPS OR KNEE PUSH-UPS. SOME POSSIBLE REP SCHEMES: IF YOU HAVE 3 PERFECT PUSH-UPS, DO 6 PUSH-UPS PER ROUND. IF YOU HAVE ONE PERFECT PUSH-UP, DO 3 REPS PER ROUND. IF YOU DO NOT HAVE A PERFECT PUSH-UP, DO PUSH-UPS ON KNEES AND DO YOUR BEST TO GET YOUR CHEST TO THE FLOOR.

EVERYONE (EXCEPT THOSE WHO ARE VERY ADVANCED WITH RING DIPS) SHOULD TREAT THE RING DIPS/PUSH-UPS AS STRENGTH WORK(CREATINE PHOSPHATE) NOT AS AEROBIC. THIS MEANS DOING A COUPLE REPS, PAUSING, DOING A COUPLE REPS, ETC. TAKE YOUR TIME ON THE PUSH-UPS AND RING DIPS AND DO NOT SACRIFICE FORM FOR TIME.

C. RUN 400 METERS FOR TIME @ 85%.
REST 2 MIN AND REPEAT. YOU SHOULD BE ABLE TO GET THE EXACT SAME TIME.