Thursday, January 3, 2012

A1. PULLING
Beginners: Eccentrics x 5 sets; rest 2 minutes. Aim for 30 seconds.
Intermediate: 1-5 chin-ups or pull-ups x 5 sets; rest 2 minutes.
Advanced: Archers 1-5 reps x 5 sets. Your coach will help you with the progressions. You only do archers if you have 5 reps of 5 sets of chin ups with the bar touching your clavicle.


A2. TGU
3, 3, 3, 3

C.  Wall walks - Be forewarned, these are tough!
Beginners: 1 rep x 5 sets; rest 90 sec.
Intermediate: 2 reps x 5 sets; rest 90 sec.
Advanced: 5, 4, 3, 2, 2; rest 90 sec.