A. Handbalancing
Beginners: 30 sec hold x 4 sets; rest 1 min
ADVANCED: 10 toe taps x 2 sets and hold; rest 1 min
10 heel taps x 2 sets and hold; rest 1 min
10 handstand attempts No wall
B. Front Squat
Beginner: 5, 5, 5 @ 22x2 rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets
C. AMRAP in 1 min:
beginner: ring rows
intermediate: static chin-ups or pull-ups
advanced: weighted chin-ups or pull-ups (NO KIP) @ 15 lbs and 40 lbs
zero seconds rest
AMRAP Burpee Box Jumps in 1 mIn @ 20/24 "
3 sets
40lbs plu is pretty heavy. I did one 60lb weighted chin-up while watching the games this weekend and just barely got my chin over the bar for 1 rep. Looking forward to tonight!
ReplyDeleteso if you did one at 60 lbs we will take it down to 25 lbs. The guys at the games kipped their pull-ups so they were able to pull a much heavier weight.
ReplyDeleteheh. I took it farther down than that. 10 lbs and managed 11 in total. Front squat 1RM of 225 (up from 215 last week) and for some reason I only did 200 for the reps instead of 205 as it should have been.
ReplyDeleteThose handstand holds are still very taxing and I was great-full for the help down, especially on the last one.