Tuesday, May 15, 2012

A. Back Squat
Beginners: @ 22x2, 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest  2 min.
Advanced: Max lift, then down 20 to 30 lbs x 2 reps x 3 sets; rest 2 min.

B. AMRAP in 3 Min:
9 OHS 65/95 lbs
9 toes to bar
9 ring push-ups
Rest 3 min
4 sets

No push-up? Find a height that enables you to do 7 perfect reps.
Push-up but very few?  Decrease the reps to 3-5.
No Toes to Bar? 9 reps but knees to chest
Toes to Bar but very few? Decrease the reps to 3-5.