Sunday, September 4, 2011

A1. Front Lever
Beginners: 10 sec scapular retraction. Do your best to elevate the rib cage x 5 sets; rest 1 min

Intermediate: rounded tuck, knees pushed against elbows or not, 10 sec hold x 5 sets; rest 1 min

Advanced: rounded tuck, knees extending past bar, 10 sec hold x 5 sets; rest 1 min

A2. Pull-ups
Beginners:If you do not have a pull-up, do barbell rows @ 3121, 5 reps x 5 sets; rest 1 min

Intermediate: 1-5 chin-ups or pull-ups x 5 sets; rest 1 min

Advanced: either false grip pull-ups, 1-5 reps or strict MU x 5 sets; rest 1 min

B. Back Squats
Beginner: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to your 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets; rest 2 min.

C. Push press x 7 (tough but unbroken)
double under x 25
3 rounds
for time