Sunday, May 13, 2012

A1. Back Squat
Beginners: 5, 5, 5 @ 20x2
Intermediate: 3, 3, 3, 3
Advanced: Max for 1 rep x 2 reps x 2 sets
rest 100 sec.

A2. 1 arms only straddle rope climb
Beginners: on the floor, plank position x 3-5 reps
Intermediate: use legs or arms only with knees bent
rest 60 sec.

B. Tire Drags
50 meters 150-175 lbs/ 100-125 lbs x 7 sets; rest 4 min.
In your rest do one set of 30 shoulder taps as fast as possible.
Beginners: 30 sec chest to wall hold.