Beginners: 5, 5, 5 @ 22x2, rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Find your 1RM, drop 10 to 25 lbs and do 2 reps x 3 sets; rest 2 min.
B. See September 29, 2011
For Time:
Accumulate 7 arms only rope climbs and 30 hspu. Partition as needed. Set your hspu height to what you can do for 3-4 reps when fresh.
This is for time but expect it to take awhile.
How to Scale?
if arms only rope climb is too tough for you, do 15 chin-ups or pull-ups (static of course).
If you cannot do a strict pull-up, but you are close, have someone spot you and accumulate 15 pull-ups.
IF you cannot hold yourself over the bar for 5 sec, do 30 ring rows.
If you do not have a strict push-up, accumulate 30 reps at a height that you can do 2-3 reps in a row.
Heidi, Catherine and Mieka: solid work today girls. The strength is really coming along.
ReplyDeleteExcellent work Randi on your weighted arms only rope climbs.
ReplyDeleteThe gymnastics lunch class was super fun. The handbalancing is really progressing.