Thursday, December 29, 2011

A1. Front Squats

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

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

Advanced: Max -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

A2. Pull-Ups

Beginners: 1 negative x 3 sets; rest 1 min.

Intermediate: 1-5 chin-ups x 4 sets; rest 1 min.

Advanced: 1-5 weighted pull-ups Don't Cheat, ie. Kip! x 4 sets; rest 1 min.

B. For Pull-Up Beginners Only:

1 concentric with assistance x 3 sets; rest 1 min.

B. AMRAP in 6 Min

Toes to Bar x 10

Row 200 meters

Rest 6 min.

In your rest period practice handbalancing.

Repeat Part B.