Friday, December 9, 2011

A. Back Squat

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

intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max - 15 to 20 lbs x 2 reps x 3 sets; rest 2 min.

B. Rack Jerk/Push Press

Beginners do push press 5, 5, 5; rest 2 min

Intermediate/advanced: Max - 15 to 20 lbs, 2 reps x 3 sets; rest 2 min

C. Row 500 meters AFAP

rest 20 sec exactly

AMRAP unbroken push-ups

Rest 4 min

2 sets

If you are more advanced on push-ups, do AMRAP Bulgarian ring push-ups.

If you only have 1 or 2 perfect push-ups, then do AMRAP in 1 min.

If you do not have a push-up, then add some height and do AMRAP in 1 min.