Wednesday, July 11, 2012

A1. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Wave Load: 10, 5, 3, 10, 5, 3

A2. Pulling
Beginners: 1 eccentric pull-up x 2 reps x 5 sets
Intermediate: 3-5 chin-ups or pull-ups (static)@ 30X1 x 5 sets
Advanced: Chest to bar pull-ups (static) @ 30X1 x 5 sets; If you can do 5 reps with perfect form, chest hits bar, adhering to tempo, then add weight.  (If your shoulders are up at your ears you are not performing the movement correctly).

B. For Time:
   Run 800 meters
   21-15-9
   thrusters 35/45  lbs
   Push-ups
   Run 800 meters

C. Cuban Rotations: 1 warm up set of 12 reps, then 4 sets of 8 reps @ 4121