Sunday, September 9, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 41x1; rest 60 sec.
Advanced and Intermediate: 3, 3, 3, 3 @ 40x1; rest 60 sec

A2. Push Up Testing
Beginnerss: Find Max depth for 1 rep, add height and do 5 reps x 5 sets; rest 60 sec

Intermediate:  AMRAP Push-ups in 1 minute x 5 sets; rest 60 sec.

Advanced: Level 1: AMRAP unbroken or Level 2: Hovering push-ups x 5 reps x 7 sets; rest 60 sec.

B. AMRAP in 2 minutes
7 thrusters 55/85 lbs
7 toes to bar
rest 6 minutes and repeat
Advanced: Every time you put the bar down or you break up your toes to bar, do 3 burpees.