Friday, September 6, 2013

 ADVANCED
A1. Clean Grip Deadlift with shrug x 5  reps x 3 sets; rest 60 sec.
A2. behind the neck rope climb x 1-2 reps x 3 sets; rest 60 sec.
A3. 30 sec handstand, more advanced 60 sec x 3 sets; rest 60 sec. Try and get it in one set.

B1. Muscle up to forward roll or backward roll (if you have 5 forward rolls, work on backward roll) 1-5 reps
rest 30 sec.
B2. Hip Snaps x 5 reps (find an appropriate height).
Rest 30 sec.
3 sets

C. Tabata Toes to Bar x 8 sets

INTERMEDIATE
A1. Clean grip deadlift with shrug x 5 reps x 3 sets; rest 60 sec.
A2. straddle rope climbs x 1 rep x 3 sets; rest 60. (do not kick heels at the start. Elevate heels before you pull).
A3. 30 sec handstand (try and get it in one set) x 3 sets; rest 60 sec.

B1. Muscle up  (development day) x3-5 reps full hang or bent arms
Rest 30 sec.
B2. Hip Snaps x 5 reps
Rest 30 sec
3 sets

C. AMRAP Toes to bar in 60 sec
rest 60 sec
5 sets

BEGINNER
A1. CLEAN GRIP DEADLIFTS with shrug x 5 reps x 3 sets; rest 60 sec.
A2. rope climb using feet x 2 reps or bodyline x 3 reps x 3 sets; rest 60 sec.
A3. heel pull - accumulating 20 sec or 30 sec chest to wall handstand  x 3 sets; rest 60 sec.

B1. Ring dips x 1-3 reps @ 51x1 or elevate heels 20 sec eccentric only
rest 30 sec.
B2. HIp Snaps x 5 reps (use a ledge if necessary).
Rest 30 sec.
3 sets