Tuesday, September 13, 2011

A1. Front Levers
Beginners: 10 sec scapular retraction (try and elevate the rib cage) x 4 sets; rest 1 min

Intermediate: 10 sec front lever on bars (with or without elbows) x 4 sets; rest 1 min

A. Advanced: 10 sec hold (flat back, can also try with one knee out) x 4 sets; rest 1 min


A2. Muscle-Ups
Beginners: 1 negative or 5 ring rows (As strict as possible) x 4 sets; rest 1 min

Intermediate: (if you have a ring dip) 1 muscle-up, rest 1 min, 1 muscle-up, rest 1 min x 4 sets; (either use two spotters on a box or the more advanced 1 spot). = 8 muscle ups

B. Advanced: AMRAP strict MU in 10 min. ( If you do not have a strict muscle-up set the rings to a height where you do have a strict muscle-up).

C. 800 meter run
chest to bar pull-ups x 30
1000 meter row


Your coach will prescribe alternatives based on your individual needs.