Saturday, December 8, 2012

A1. CHin ups and Pull - Ups
Beginners: CHin up grip - 10-30 sec eccentric x 5 sets; rest 90 sec.
Intermediate: Chin up grip -1-5 reps x 5 sets; rest 90 sec.
Advanced: Pull Ups x 1-5 reps x 5 sets; rest 90 sec.

Your coach will explain the nuances of each level for both movements.


A2. Ring Dips
Bar Dips with elevated heels x 3-5 reps x 5 sets; rest 90 sec.
Intermediate: Bar dips or ring dips x 1-5 reps  x 5 sets; rest 90 sec.
Advanced: Support Hold Ring Dip x 1-5 reps x 5 sets; rest 90 sec.

B.  5 Rounds for Time:
     7 Clean Grip Deadlifts (Base your numbers on Tuesday's Workout and do your reps at a weight that is at about 80% of your 5 rep max. Beginners, it will be more like 90%.
     10 Box Jumps 20/24"