Monday, August 22, 2011

A. 10 min of joint prep and mobility for shoulders.

B. Push -Ups

Beginner: 1 negative, rest 1 min x 5 sets
Intermediate: 1-10 push-ups, rest 1 min x 5 sets
Advanced: support position ring push-ups, 1-7 reps, rest 1 min x 5 sets

C. For Beginners only: After your negatives, find your 1RM for depth, then add some height and do 2-3 reps x 3 sets; rest 1 min.

D. deadlift UNBROKEN AMRAP @ 90% of your 1RM
rest 20 sec exactly
12 box jumps 24"
rest 20 sec exactly
30 sec of scapular retraction (hold for 1 sec at top).
rest 2 min
5 sets