Tuesday, November 8, 2011

A. Squat Cleans from Blocks - Go up to your 1RM, drop 10-25 lbs (25lb for advanced, 10 for beginners, 15-20 intermediate) and do 2 reps x 3 sets.

B. In 12 minutes do as many rounds as possible of:

1-5 static pull-ups (advanced do weighted @ reps of 3)

1-5 static ring dips (advanced do weighted @ reps of 3).

Beginners:

3-5 ring rows (be conservative with your numbers on both movements - quality over quantity).

3-5 push-ups