Friday, November 9, 2012

A. Back Squats
Beginners: 5, 5, 5, rest 1 min.

Intermediate: 3, 3, 3, 3   @ 31x1; rest 1min.

Advanced: Cluster Set 1.1.1.1 rest 2 min. x  3 sets.

For the cluster set you do 1 rep, rest 30 sec x  1 rep, rest 30 sec. etc until you hit 4 reps. Then you rest 2 minutes and repeat it for 3 sets. This means you are doing 12 reps in total.


B. Thrusters x 12 85/135 lbs
zero seconds rest
Pull-ups Unbroken Kipping
rest 5 minutes
3 sets