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.
Great to see the increase in volume on the chin ups and pull-ups today!
ReplyDeleteNice 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.
ReplyDeleteShan and Sandra #2- you rocked the sprints at 7 am !
- Mieka :)
Back squats felt awesome today, and I think by the third sprint I almost didn't want to die, so thats progress!
ReplyDelete