A. Pull-ups
Beginners: If you can hold yourself over the bar in PROTRACTED grip, do 3 chin-ups with a spot @ 30x1 x 5 sets; rest 2 min.
If you cannot hold yourself over the bar in a protracted grip, do Barbell rows x 5-7 reps @ 42x2 x 5 sets; rest 2 min.
Intermediate: If you have 1-2 perfect chin-ups or pull-ups, do 1 rep every 30 sec x 3 reps x 5 sets; rest 2 min.
Advanced: Mechanical Leverage Sets x 3 sets; rest 2 min.
B. See Wednesday, October 10, 2012
A. Every 45 sec, perform 2 power snatch and 1-5 ring dips x 8 sets. Do this at approximately 70% of your max power snatch.
Try and add 5 to 10 lbs from Oct 10, 2012. Also, if possible, add 1 ring dip. If you were already hitting 5, add a tempo of 51x1 with support hold.
C. CUBAN ROTATIONS
5-7 reps @ 4121 x 4 sets; rest 2 min.
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