Beginners and Intermediate: from the blocks. Max, -10 to 15 for 2 reps x 3 sets; rest 2 min.
Advanced: from the floor: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min.
B. AMRAP in 15 min
7 Barbell Jumping Squats @ 40 % of max back squat
7 weighted ring dips ( a weight that enables you to do 4 reps unbroken in first set).
5 hanging leg raises @ 3122 rest 5 min.
Beginners: Push-ups
Intermediate: bar dips
In between advanced and intermediate: ring dips
I was going to come this morning but I think I may have to skip this one to let my arms recover. Damn, I love powercleans.
ReplyDeleteGymnastics was a blast! I really enjoyed myself and I'm getting less freaked out about muscle-ups.
ReplyDelete