Wednesday, September 25, 2013

A1. PULLING
ADVANCED
Weighted pull ups x 3 reps x 4 sets (no kipping, chin must clearly break the plane of the bar, neck or chest must touch the bar); rest 30 sec.

A2. Front Squat (no rack) x 15 reps @ 00x1  75/125 x 4 sets
Zero seconds rest
AMRAP Unbroken double unders x 4 sets
Rest 90 sec. 

B. 3 ROunds for Time:
 Press x10 65/95
Burpees x 10


A1. PULLING
INTERMEDIATE
AMRAP unbroken kipping pull ups x 4 sets; rest 30 sec. Less advanced do AMRAP in 60 sec.

A2. Front Squat (no rack) x 15 reps @ 00x1  75/125 x 4 sets
Zero seconds rest
AMRAP double unders in 60 sec.  x 4 sets
Rest 90 sec. 

A1. PULLING
BEGINNER- don't have a 30 sec eccentric chin up?
Eccentric chin up, aiming for 30 sec, followed immediately by 5 ring rows @ 31x3 x 4 sets; rest 30 sec.

A2. 10 front squats @ 22x2 Must be unbroken x 4 sets
zero seconds rest
AMRAP single unders in 30 sec. x 4 sets
Rest 90 sec. 

B. same as above