A. Back Squats
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; rest 2 min.
B. Pull-ups
Beginner: 1 negative x 5 sets; rest 1 min.
Intermediate: 1-5 chin-ups or pull-ups @ 10x1; rest 2 min.
Advanced: either false grip pull-ups, muscle-ups or 1 hand pull-ups - you decide.
C. AMRAP of DU in 30 sec.
rest 30 sec
5 sets
Work with a partner on Part C.
A mixed bag. Got 250lbs which is a pr but in the second set I stalled in the bottom for my reps so I dropped to 225 for the last two reps. I got way too low, which is something I do quite often.
ReplyDeleteI'll try this weight again next week and will get the sets done.
Pullups were 5,4,2,4 and double unders are a work in progress.