A. pull-ups
Advanced: really wide grip, 1-5 reps x 4 sets; rest 1 min
Intermediate: 1-5 chin-ups or if you have 5 unbroken chin-ups, start working on your pull-ups; x 4 sets; rest 1 min
Beginner: 1 negative, rest 30 sec, 1 negative x 4 sets; rest 1 min.
B. Squats
If your problem on the squat is knees caving in or you have a "soft" bottom, please do the following tempo: 53x2, 5 reps x 3 sets; rest 1 min
Advanced: 3, 3, 3, 3; rest 2 min.
B. thrusters x 15 65/95 lbs
burpees x 10
ring dips x 3-10
3 Rounds For Time
Congrats to Sam and Sandra on both PR-ing on squats this morning !
ReplyDelete- Mieka
Hey all.
ReplyDeleteHere's a link to the recipe for the sweet potato pancakes I brought today:
http://www.health-bent.com/treats/paleo-sweet-potato-pancakes
The pecan maple butter is sinfully delicious with them, but I like them just fine without! They're good served cold as a post-workout snack.
Jeff
Jeff - They were awesome, thanks!!
ReplyDelete