rest 12 min.
During your rest, do:
BEGINNERS
B. Find your max depth for 1 rep, then add some height and do 2-3 reps x 3 sets; rest 1 min.
INTERMEDIATE - FIRST PROGRESSION
1-10 PUSH-UPS x 2 sets; rest 2 min.
INTERMEDIATE - SECOND PROGRESSION
1-10 RING PUSH-UPS X 2 SETS; REST 2 MIN.
ADVANCED: - FIRST PROGRESSION
1-5 BULGARIAN RING PUSH-UPS X 2 SETS; REST 2 MIN. (REALLY, REALLY WIDE)
ADVANCED - SECOND PROGRESSION
1-5 PSEUDO PLANCHE RING PUSH-UPS X 2 SETS; REST 2 MIN. (IN A SUPPORT POSITION FOR THE ENTIRE MOVEMENT AND KEEP THE RINGS AT THE HIPS).
C. ROW 500 METERS AFAP
D. BEGINNERS: 1 NEGATIVE X 4 SETS; REST 1 MIN.
INTERMEDIATE: REPEAT B.
ADVANCED: REPEAT B.
I gave this one a shot at home with running instead of rowing. My 2nd run was 2 seconds slower than my first and I was able to get 3 consecutive Bulgarian ring push-ups in each set. Fun!
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