Thursday, January 19, 2012

A. TGU

2 per arm x 4 sets; rest 1 min. Go up in weight with each set.

B1. Pulling

Beginners: 1 negative, rest 1 min, 1 concentric, rest 1 min x 3 sets = 6 reps in total.

Intermediate: AMRAP UNBROKEN strict chin-ups or pull-ups x 4 sets; rest 1 min.

Advanced: 2-5 reps of reverse yewkis x 4 sets; rest 1 min.

B2. Ball Roll Outs x 2-5 reps x 4 sets; rest 1 min.

C. Box Jumps

5 reps as high as possible x 4 sets, go up in height with each set; rest 1 min.