A1. Back Squats
Beginners: 5, 5, 5, 5
Intermediate:3, 3, 3, 3
Advanced: Daily Max, down 15 to 20 lbs for 2 reps x 2 sets
Rest 60 sec.
A2. Pulling
Beginners: Either 5 ring rows @ 51x1 or 30 sec eccentric x 5 sets
Intermediate: 1-5 reps of either chin ups or ring dips x 5 sets
Advanced: Archers (your coach will give you your progression).
Rest 60 sec.
B. Thrusters x 15 65/95 lbs
KB Swings x 15 35/50 lbs
Box Jumps x 15 20/24
Row x 350 meters
Rest 3 min
4 sets
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