A1. Back Squats
Beginners- 5,5,5 @ 22x2
Intermediate- 3,3,3,3
Advanced - 10 reps unbroken @ 30x0
A2. Ring dips 3-5 reps
Beginners - bar dips with elevated heels. Be sure to take heels off the bench after each rep and do a 3 sec hold. Only then return your heels to the bench for the next rep.
Intermediate - bar or ring dips - no tempo - 3 -5 reps DEEP!
Advanced- if you have 5 perfect DEEP ring dips, do 3-5 reps in a support hold position.
A3. Pull-ups
Beginners - pull ups on rings with feet elevated. 3-5 reps
Intermediate - 2-5 perfect chin ups or pull ups @ 30x1
Advanced- archers 1-3 reps per arm.
You should rest EXACTLY 30 seconds after each movement. 3 sets.
B.500 meter row for time
Rest 5 minutes
Repeat
No comments:
Post a Comment