TUESDAY, OCTOBER 25, 2011

A. BACK SQUATS

BEGINNERS: 5, 5, 5 @ 22X2 REST 2 MIN

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN

ADVANCED: WORK UP TO YOUR 1RM, DROP THE WEIGHT 30 LBS AND DO 2 REPS X 3 SETS; REST 2 MIN. REMEMBER, YOU CAN PLAY AROUND WITH THE 20 LBS. IF YOU HAVE BEEN STUCK AT A WEIGHT, DON'T BE AFRAID TO DO YOUR DOUBLES AT A SLIGHTLY HIGHER WEIGHT.

B. 4 ROUNDS

BACK LEVER X 3-10 SEC; REST 1 MIN

WEIGHTED RING DIPS 3 REPS; REST 1 MIN

PISTOLS (NO WEIGHTLIFTING SHOES) 5 REPS PER LEG (ADVANCED DO WEIGHTED); REST 1 MIN.

NOTE: BEGINNERS SHOULD DO BACK LEVERS FOR 10 SEC. ADVANCED SHOULD HOLD FOR 3 SECONDS.

IF YOU ONLY HAVE 1 OR 2 RING DIPS, DO AMRAP IN 1 MIN.

IF YOU DO NOT HAVE A RING DIP, HAVE SOMEONE ASSIST YOU BY STABILIZING THE RINGS, 1 REP

IF YOU DO NOT HAVE A RING DIP, EVEN WITH STABILITY ASSISTANCE, PLEASE DO 1 NEGATIVE PER SET.

IF YOU CANNOT DO A NEGATIVE RING DIP, DO 2 PUSH-UPS AS LOW AS POSSIBLE.

PISTOLS

IF YOU CAN'T DO A PISTOL, HOLD ONTO A PARTNER'S HAND FOR STABILITY.