Tuesday, September 4, 2012

A1. Back Squat
Beginners: @ 41x1 5, 5, 5
Intermediate/Advanced: 3, 3, 3, 3 @40x1

A2. Pull-ups
Beginners: 10 to 30 sec negative x 5 sets; rest 30 sec.
Intermediate: 1-5 chin-ups @ 30x1; rest 30 sec
Advanced: 1-5 pull-ups, neck to bar or chest to bar @ 30x1; rest 30 sec.


B. 3 Rounds for TIme
push press x 15 75/115 lbs
box jumps 20/24"
50 meter sprint (25 meters there and back)