Tuesday, June 19, 2012

For those doing the BCBD, there will be two a days on tuesday and Friday.  Anyone is welcome to take part in this training, regardless of whether you are participating or not.  

AM. Go for a 20 minute run at 85% intensity.  

PM. 

A. Every 2-3 minutes for 5 sets, do:

5 Deadlifts  225 lbs/345 lbs 

50 Double unders 

B. On the minute do 1-4 ring dips for 10 minutes.  Advanced: on the minute, do 1-4 muscle ups for 10 minutes.  

No ring dip? Do bar dips. 

No bar dip? Do 2 eccentric ring dips

Can't support yourself on rings? Do 2 eccentric bar dips.  

IF you are competing in BCBD, do double unders.  If 50 seems really unrealistic, reduce the reps to something manageable.