Sunday, October 9, 2011

A. Handbalancing

Beginners: 30 sec chest to wall handstand x 4 sets; rest 1 min.

Practice kicking up.

Intermediate: 5-10 heel and toe taps x 3 sets; rest 1 min.

Advanced: 5-10 heel and toe taps x 3 sets in middle of floor; rest 1 min.

B. Front Squats

Beginner: @ 22x2, 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

C. TGU 3 reps per side

rest 20 sec.

static pull-ups AMRAP UNBROKEN

rest 20 sec

row 21 cal AFAP

rest 60 sec

4 sets