SUNDAY, OCTOBER 16, 2011

WEEK 4 - SKILLS AND MET CONS

A. PUSHING

BEGINNERS: FIND YOUR 1RM ON YOUR PUSH-UP, ADD SOME HEIGHT AND DO AMRAP IN 10 MIN.

INTERMEDIATE: AMRAP PERFECT PUSH-UPS IN 10 MIN.

ADVANCED: RING SUPPORT PUSH-UPS OR REGULAR RING PUSH-UPS (MUST GO INTO SUPPORT POSITION AT THE TOP OF EACH PUSH-UP) AMRAP IN 10 MIN.

B. THRUSTERS AMRAP IN 30 SEC @ 80% OF YOUR 1RM.

KB SWINGS 50/75 LBS RUSSIAN AMRAP IN 30 SEC.

REST 5 MIN.

5 SETS

IN YOUR REST WORK ON YOUR BACK BRIDGES FROM THE FLOOR. ELEVATE FEET IF YOUR THORACIC MOBILITY IS AN ISSUE. I EXPECT YOU TO DO AT LEAST 2 BRIDGES PER SET. IF BRIDGES ARE NOT A PROBLEM, DO BRIDGE PUSH-UPS.