A. Ring dips
Everyone: Do 10 sec support hold on rings x 4 sets; rest 1 min.
Beginner: practice the negative and the concentric with a spot x 5 sets; rest 1 min.
Advanced: Muscle-ups
B. Front Squats
Beginner: 5, 5, 5 @ 22x2;rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Work up to your 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets.
C. Push-ups
Beginner: 1 negative, rest 1 min x 3 reps x 3 sets; rest 1 min
Intermediate: AMRAP in 1 min x 4 sets; rest 1 min
Advanced: AMRAP support position ring push-ups x 4 sets; rest 1 min
Taking it easy today with some yard work to loosen up my back. Kind of bummed to miss this one as ring dips and ring pushups are something I want to work on. I rounded my back nonchalantly picking up the 70lb kb. Don't do that.
ReplyDeleteI'll post my gardening times later. Have fun folks!