Friday, April , 2012

A. Handbalancing

Everyone begins with 30 sec bodyline on stomach and 30 sec on back x 2 sets

Beginners: 30 sec chest to wall x 4 sets; rest 1 min.

Intermediate: 30 sec chest to wall x 1 rep. Rest 60 sec. Then, 10 heel taps and 10 toe taps x 3 sets; rest 60 sec. Try and balance on last rep.

Advanced: 45 sec chest to wall x 1 set. Focus on bodyline and breathing. Then, accumulate 30 sec of balance on heel taps and 30 sec on toe taps. Then, 15 HB attempts.

B1. Cuban Rotations @ 2222 8 reps x 3 sets

B2. 1 leg back extensions @ 30x3 8 reps x 3 sets

B3. lumbar weighted extensions 8 reps and hold for 10 sec on last rep x 3 sets

C. Testing: 500 meter row for time

rest 10 min. (in your rest period do AMRAP perfect push-ups for 30 sec, rest 2 min x 2 sets) Advanced do plyo push-ups

repeat 500 meter row
Rest 5 min and do AMRAP push-ups again