Thursday, September 6, 2012

A1. Pulling
Beginners: In 15 minutes do AMRAP eccentrics. If your 1RM eccentric is 30 sec, do 20 sec. If your 1RM is 20 sec, do 15 sec.  I prefer pull-up grip.

Intermediate: 1-3 chin-ups @ 30x1 x 5 reps; rest exactly 100 sec.

Advanced: Either Isometric 1 arm holds of 15 sec or 1 arm rope assisted chin-ups @ 30x1 x 2-3 reps x 5 sets; rest 10 sec between arms; rest 100 sec.

A2. Dips
Beginners: In 15 minutes, do AMRAP eccentrics on either bars or rings.  If your 1RM is 20 sec, do 15 sec. If your 1 RM is 15 sec, do 10 sec.  (You are considered a beginner if you have a bar dip but not a ring dip).

Intermediate: 1-3 ring dips  @51x1 x 5 sets; rest exactly 100 sec.

Advanced: Do 1-2 weighted dips @ 90 % of max x 5 sets; rest 100 sec.

B.  5 thrusters 95/135 lbs
      5 hovering push-ups
      7 sets