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Sunday, July 10, 2011

Monday, July 11, 2011

A. 100 meter Sprint
Beginners: 6 sets; rest 2 min
Those doing advanced squats do 3 sets; rest 2 min.

B1. Back Squats
Beginner/Intermediate: @ 22x2, 5, 5, 5; rest 1 min

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

Do about 5 minutes of scapular activation/strengthening work.

B2. Pulling:
Beginner: 1 negative pull-up x 3 sets; rest 1 min.

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

Advanced: L-SIt Pull-ups, 1-7 reps x 4 sets; rest 2 min.

3 comments:

  1. Great to see the increase in volume on the chin ups and pull-ups today!

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  2. Nice to see you early this morning Shara and Sandra #1 ! I commend you for getting up that early and starting the day off on the right note.

    Shan and Sandra #2- you rocked the sprints at 7 am !

    - Mieka :)

    ReplyDelete
  3. Back squats felt awesome today, and I think by the third sprint I almost didn't want to die, so thats progress!

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