THURSDAY, JUNE 30, 2011

BE SURE TO DO SCAPULAR ACTIVATION IN YOUR WARM-UP AS WELL AS A 400 METER RUN @ 75% INTENSITY.

A. SPRINT 100 METERS
REST 3 MIN
IF YOU ARE DOING BEGINNER SQUATS: DO 5 SETS
IF YOU ARE DOING ADVANCED SQUATS: DO 3 SETS

B1. BACK SQUATS
BEGINNERS: @ 22X2, 5, 5, 5; REST 2 MIN

ADVANCED: WORK UP TO A 1RM, STRIP THE BAR DOWN TO 85% AND DO 5 SETS OF 3 REPS; REST 2 MIN


B2. BEGINNER
PULL-UPS, 1 NEGATIVE, REST 30 SEC, 1 NEGATIVE X 4 SETS; REST 30 SEC.

B2. INTERMEDIATE
1-5 CHIN-UPS X 4 SETS; REST 1 MIN.

B2. ADVANCED
MUSCLE-UPS: DO 30 SEC OF TRANSITIONS X 2 SETS BEFORE YOU PRACTICE MUSCLE-UPS.
MUSCLE-UPS: MUST BE STRICT, WHICH MEANS FEET IN FRONT OF THE BODY X 1 REP X 5 SETS; REST 1 MIN