Sunday, July 17, 2011

A1. HSPU
Beginner: downward dog push-ups x 3 reps x 5 sets; rest 1 min

Intermediate: Cluster set: 5 sec negative on parallettes and box, rest 10 sec x 3 reps x 5 sets; rest 1 min

Advanced: 1-10 hspu x 5 reps; rest 1 min

A2. Front Lever

Beginner: 10 sec scapular retraction. Be sure to lift the rib cage to the ceiling. x 5; rest 1 min

Intermediate and Advanced: ask your coach for progressions. 10 sec hold x 5; rest 1 min.

B. AMRAP in 12 Min
Push-Ups x 10
KB Swings x 15 35/50
Box Jumps x 10 20/24"

As far as scaling, do not reduce the reps for this workout. You can reduce the weight, but simply rest as needed.