Sunday, October 7, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs x 2 reps x 2 sets


B. HSPU TESTING
Write down as much information as possible.
Make sure your coach witnesses at least 2 of your sets.
Beginners: Downward dog triangle position. Make sure you have measured and marked. 3-4 reps x 5 sets; rest 2 minutes.

Intermediate: Chest to wall, triangle x 3-4 reps x 5 sets on elevated plates; rest 2 min.

Advanced: Chest to wall, triangle, 5 reps x 5 sets; rest 2  min. Elevate hands if you are more advanced.


C. For Time:
250 meter row
200 meter run

rest 2 min

For Time:
500 meter row
400 meter run