Wednesday, September 7, 2011

A1. Front Levers
Beginners: 10 sec hold, elevate the rib cage as high as possible x 4 sets; rest 20 sec
Intermediate: 10 sec hold, elbows pushed against knees x 4 sets; rest 20 sec
Advanced: 10 sec hold, no contact with elbows, extend knees if possible x 4 sets; rest 20 sec.

A2. Pull-Ups
Beginners: 1 negative x 4 sets; rest 20 sec.
Intermediate: AMRAP in 1 MIN (chin-ups or pull-ups) x 4 sets; rest 20 sec
Advanced: false grip pull-ups, 1-3 reps or 1 static muscle-up x 4 sets; rest 20 sec.

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

C. As many meters as possible:
90 sec row AFAP
rest 4 min
90 sec row AFAP