Monday, July 8, 2013

WARM UP
brachiation
step behinds

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 1 min.
Intermediate and Advanced: 3, 3, 3, 3; rest 2 min

A2.
Beginners: 20 sec isometric hold in lowest possible push up position x 1 rep x 4 sets; rest 60 sec.

Intermediate: 3-5 chin ups/false grip ring pull-ups followed immediately by 5 bar dips, Russian dips or 2-3 ring dips @ 31x1 x 3 sets; rest 60 sec.

Advanced: if you have done at least 2 sessions of muscle up development, today is your testing day. 1-2 reps x 3 sets; rest 90 sec. If not, continue with development stage x 3-5 reps x 3 sets.

NOTE: for the testing, if you are unable to complete the strict muscle up, go back to development.

B. 3 rounds for time:
200 meter shuttle run (50 meters there and back x 4) must touch ground at each end, including your first run. You do not touch ground on your last run back into the gym
25 air squats
15 covp kipping chin ups

No kipping chin up but you can hold yourself over the bar for 10 sec? You get to kip with a band today. Your coach will help you determine your reps.