A1. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 20 lbs for 2 reps x 2 sets
A2. Pulling
Beginners:
30 sec eccentric x 5 sets
Intermediate: 1-5 perfect chin ups x 5 sets. If you have 5 reps x 5 sets of perfect chin-ups, do advanced. And seriously, don't be delusional. Do you REALLY have 25 perfect chin-ups by which I mean the bar touches your neck or collar bone or even lower?
Advanced: ARCHERS: Either do 1 ring pull-up with a 3 second archer hold x 5 sets. Or, if you are more advanced: do a ring pull-up, go into archer and slowly lower yourself to the bottom x 1 rep x 5 sets
B. For Time:
AMRAP in 10 minutes
HSPU x 5 reps
Box Jumps x 10 reps
No comments:
Post a Comment