Friday, June 24, 2011

Be sure to do lots of scapular activation in your warm-up. Advanced folks should do 1 arm scapular activation.

A1. Pull-Ups
Beginners: 1 negative, rest 45 sec x 5 sets
Intermediate: 1-5 chin-ups x 5 sets; rest 1 min
Advanced: False Grip Pull-ups on Rings, 1-5 reps x 5 sets; rest 2 min.


A2. Beginners: Press @ 21x1, 5, 5, 5; rest 1 min
Advanced: Press 2, 2, 2, 2 rest 2 min.

B. 3 Rounds for Time:
10 Push Press 85/125 lbs
10 burpees
20 double unders