A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Wave Load: 8, 4, 2, 8, 4, 2
A2 . Muscle-Ups
Beginners: 3 eccentric ring dips (5 sec) , rest 30 sec x 2 sets x 4 sets (this means you do 3 eccentric dips in a row (5 sec per dip), rest 30 sec and do 2 more sets. Each set is 6 reps x 4 sets = 24 eccentric dips. Do them on the bars if you do not have the control.
Intermediate: 2-3 transitions x 5 sets
Advanced: AMRAP STRICT MU in 20 minutes. Simply fit in your strict muscle ups in between squats.
B. Every 2 minutes for 7 sets do:
5 clean high pulls (add weight with each set). Start at a modest weight and increase from there. Last couple of sets should be tough but manageable.
5 burpees
Here is a clean high pull.
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=100
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