Thursday, April 19, 2012

A. If you Squatted yesterday, do HB today. Your coach will outline all of the progressions for you.

IF you didn't squat yesterday, back squat.

Beginners: 5, 5, 5 @ 22x2

Intermediate: 3, 3, 3, 3

Advanced: Max, then down 15 to 30 lbs for 2 reps x 3 sets

B1. 30 sec AMRAP strict chin-ups or pull-ups

rest 60 sec.

B2. 30 sec AMRAP ring push-ups

rest 60 sec

B3. 30 Sec AMRAP Pistols (15 sec per leg)

rest 120 sec

4 sets