Friday, December 2, 2011

A. Front Squats

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

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

Advanced: Max -20 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B.

Beginners: 5 ring rows

Intermediate: 1-5 chin-ups or pull-ups

Advanced: Bulgarian Ring Pull-Ups, 1-5 reps *see note below

rest 20 sec

15 KB Swings AFAP and UNBROKEN, 10 lbs heavier than what you normally swing

rest 60 sec

25 Wall Balls AFAP, 14/20 lbs 10"

rest 60 sec

5 sets

For the Bulgarian Ring Pull-ups

You start narrow and then go very wide at the top. Pause at the top and then, as you lower back down, bring the rings back to the starting position. Keep the palms of the hand facing each other during the pull-up.