Monday, April 15, 2013

A1. Back Squat
Beginners: 5, 5, 5 (do 2 warm up sets); rest 90 sec

Intermediate: 3, 3, 3, 3  - Check back to the last time you did back squats and pick a challenging weight that you can sustain through the 4 sets; rest 90 sec

Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets; rest 90 sec.

A2. Pushing
Advanced: 1-5 ring dips in support position (try not to pike) x 5 sets; rest 60 sec.
Intermediate: 1-5 ring dips (support position only at the top of the movement) x 5 sets; rest 60 sec.
Beginners: Either 1-5 bar dips @ 31x1 or elevated feet ring dips or bar dips @ 31x1 x 5 sets; rest 60 sec.

B. 3 Rounds for Time
     Double Unders x 30
     KB Swings x 20 50/70 lbs
     Box Jumps x 20 24/30"