15 minute warm up. Please include monkey jumps, rolling and stationary cossacks.
A1. Pushing from the floor
Beginners: Do regular push-ups. You know the drill. If you hit 5 reps for 5 sets you are down to 3 reps x 5 sets.
Intermediate: (You are intermediate if you only have a few push ups unbroken). AMRAP push ups in 60 seconds. Rest 3 minutes x 3 sets
Advanced: 3-5 reps of hovering push-ups x 5 sets
QUALITY!!!
A2. Clean Grip Deadlifts
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3
B. Kipping practice for 10 minutes.
If you don't need kipping practice work on QDRs. Aim for 10 sec holds x 1 rep per arm x 3 sets
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