Tuesday, March 27, 2012

A. Front Squat @ 22x2, 5, 5, 5

If you squatted yesterday, hand balancing practice today.

Beginners: 30 sec chest to wall handstand. Focus on breathing and body line.

Intermediate and Advanced: 45 sec chest to wall then 10 heel taps and 10 toe taps and 15 handblancing attempts.

B1. Ring Dips x 1-3 reps @ 51x1 x 3 sets; rest 30 sec.

B2. l legged back extensions @ 30x3 8 reps per leg x 3 sets; rest 30 sec.

If you do not have a ring dip, please do 10 sec negative x 2 reps

IF you have no trouble doing 3 reps consecutively at that tempo, please do Bulgarian Ring Dips with the same tempo.

C. Every 3 minutes run 20 meters there and back x 6 times = 120 meters, followed immediately by 30 double unders x 5 sets.