Friday, July 15, 2011

A1. Back Squats

Beginner: @ 22x2, 5, 5, 5; rest 1 min.

Advanced: Find your 1RM, strip the weight to 85% and do 3 reps of 5 sets; rest 2 min.


A2. Pulling:

Advanced: 1 arm chin-ups, 1 rep each arm x 5 sets, rest 2 min.

Intermediate: 1-5 chin-ups or pull-ups @ a 11x1 Tempo x 4 sets; rest 2 min.

Beginner: 1 negative x 5 sets; rest 1 min.

B. On a 1 minute clock:
25 KB Squats 35/50 lbs
AMRAP Support Position Push-Ups (hands turned out)
Rest 3 min
4 sets

Note: If you do the advanced squats, you might not have the time or energy for Part B.

Intermediate: Regular ring push-ups

Beginner: Regular Push-Ups on your knees or toes.