A1. Press
Beginners: @ 22x2, 5, 5, 5; rest 1 min
Advanced: Build up to a 1RM, strip the bar 20-25 lbs and then do doubles and triples until you hit 20 reps
A2. Front Lever on bars
Beginners: Scap retraction on bar and elevate the chest, 10 sec hold x 4 sets
Intermediate: rounded back tuck. 10 sec hold, rest 1 min x 4 sets
Advanced: Flat tuck: If you can hold a rounded back tuck for 30 sec you are advanced. 10 sec hold, rest 1 min x 4 sets
Focus should be on the following: pressing the bar into the hips, shoulders and hips parallel to the floor, and pulling the bar apart. Remain retracted in the scaps at all times.
B. AMRAP in 5 Minutes
15 OHS x 65/95 lbs
7-10 Push-ups (should be able to do each set in 1-3 sets)
Advanced do ring push-ups with rings turned out). If you start to cheat do regular ring push-ups.
Beginners: Knee Push-ups on or off the rings
Intermediate: Ring push-ups
This was a fun workout - thanks for the mobility stretches, they will be helpful for sure!
ReplyDeleteRebecca
Teri is close to breaking a gym record for the Press for the women! Nice job.
ReplyDeleteI love the energy in class on Friday mornings. Sandra and Sam kept it interesting by singing loudly during the AMRAP with the music. lol.
- Mieka