Tuesday, Feb 26, 2013

A. Back Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1 rep every 30 sec @ 85% of your max x 10 sets.
If your back squat is under 200 lbs, you will have to go closer to 90%.

B1. Double unders
Advanced: AMRAP in 60  x 5 sets; rest 60 sec. 
Intermediate: AMRAP in 2 minutes x 5 sets; rest 60 sec.
Beginner: 30 double under attempts x 5 sets; rest 60 sec.

B2. OHS
Advanced: 21 reps unbroken 105/155 lbs x 5 sets; rest 60 sec.
Intermediate: 10 reps unbroken x 5 sets; rest 60 sec.
Beginners: From the rack x 5 reps x 5 sets; rest 60 sec.