Thursday, August 29, 2012

Rest Day for BCBD Competitors


A. Pulling - Mechanical Leverage Sets
Beginners: 10 sec eccentric pull-up grip. Rest 10 seconds. Repeat for as many reps as possible. Then, elevated feet pull-ups, as many reps as possible; rest 2 minutes x 3 sets

Intermediate: AMRAP neck to bar with supinated grip. Rest 10 sec.  AMRAP Narrow (hands touching) supinated grip. Rest 10 Sec. AMRAP 10 sec eccentric in pronated grip. Rest 2 minutes x 3 sets

Advanced: AMRAP wide grip chest to bar pronated grip or neck to bar pronated grip (must touch body). Rest 10 sec. AMRAP regular width pronated grip. Rest 10 sec.  AMRAP supinated grip. Rest 10 sec. AMRAP narrow supinated grip. Rest 2 min x 3 sets.

B. Rotational L Sit x 6 steps each direction x 3 sets.  Not for time. Rest as needed.  Quality!

C. Shoulder taps AMRAP in 60 sec. Burpees AMRAP in 60 sec. Be sure to mark with chalk where your hands are placed. Then, 800 meter run. Clock begins at 2 minutes.  You have three scores: shoulder taps, burpees and your 800 meter run time.

Rest 5 min.

Repeat Part C.