Thursday, April 2012

A. Rope Climbing Practice

Beginners: learn foot positioning and work on pull. x 3 sets

Intermediate: arms only x 1 rep x 3 sets

Advanced: Arms only, straddle x 1 rep (if your legs are bending you are not doing it right). x 3 sets

B. Rowing

30 sec at 100 %

30 sec at 50 %

10 sets

rest 5 min. In your rest do 1 set of trap 3 raises @ 2222 x 8 reps

Repeat Part B.

Finish with another set of trap 3 raises.