Saturday, November 3, 2012

A1. Front Squats
Beginners: @ 22x1, 5, 5, 5 (at least 2 warm up sets); rest 60 sec.

Intermediate: 3, 3, 3, 3; rest 60 sec.

Advanced: Max, down 15 to 30 lbs x 2 reps x 2 sets; rest 60 sec.


A2. Pulling
Beginners: 15 - 20 sec eccentric x 5 sets; rest 60 sec.

Intermediate: 1-3 chin ups or pull-ups x 5 sets; rest 60 sec.

Advanced: Strict Muscle ups x 1-5 reps; rest 60 sec.


B.  AMRAP in 3 minutes
      7 Barbell jumping squats 95/145 lbs
      5 HSPU (advanced should elevate)
      AFAP
      Rest 3 minutes
      5 sets

Only advanced should do jumping squats. Intermediate and advanced do back squats. No racks.

No HSPU but close? Choose a height at which you can do 3-4 unbroken on first set and do 3-4.

Not close to a HSPU? Do either downward dog or pike position on box for 3-4 reps unbroken.

No push-up? Do push-ups to a particular height.