Sunday, November 13, 2011

A. Squat Cleans from the Blocks or Back Squats

Squat Cleans From the Blocks

Work up to your 1RM, drop the weight 10-20 lbs and do 2 reps x 3 sets; rest 2 min.

Back Squats

Beginners: 5, 5, 5 @ 22x2, rest 2 min

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

Advanced: Go to your 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 2 min.

B.

On the minute do:

5 kipping Pull-ups until you hit 100 kb swings.