Thursday, June 16, 2011

A1. Back Squats
Beginners: @ 32X2 5, 5, 5; rest 1 min
Advanced (session 1): go up to a 1RM, strip the bar 20-25 lbs and do triples and doubles until you hit 30 reps

A2. Pull-ups
Beginners: 1 negative, rest 45 sec x 7 sets
Advanced: false grip pull-ups, 1-5 reps x 5 sets. Be sure to start at full extension and bring fists as high up as possible onto the chest, keeping contact with the chest.
Intermediate: 1-5 chin-ups x 5 sets or 1-5 pull-ups x 5 sets

B. Burpees x 20 sec
double unders x 20 sec
wall balls x 20 sec
rest 1 min
4 sets