Tuesday, August 30, 2011

A. Front Squats
Beginner: 22x2 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: work up to your 1 RM, drop 20 lbs, and do 2 reps x 3 sets

B1. Front lever
Beginner: 10 sec scapular hold (try and elevate rib cage) x 4 sets
Intermediate: 10 sec lever knees pushed against elbows x 4 sets
Advanced: 10 sec lever x 4 sets

B2. Petersen Step Up, 3 second negative x 4 sets (work to push your knee as far ahead as possible).


B3. 1 leg GHD @ 30x1, 8 reps x 4 sets

B4. Ring Dips
Beginner: 30 sec support hold (use a partner if necessary) x 4 sets
Intermediate: either 1 negative or 1-5 reps x 4 sets
Advanced: AMRAP x 4 sets

B5. elegant gymnastics pose x 5 reps x 4 sets