Thursday, October 31, 2013

WARM UP
Joint Prep
Wrist Prep
role and shublule

A. Chest to Wall HSPU
3-5 reps x 5 sets (Make it harder on each subsequent set ONLY if you hit 5 reps)
Beginners- downward dog hspu
Intermediate: Elevated head height
Advanced - elevated hand height

B. This is you ONLY if you CANNOT do full head to floor for 3-5 sets x 5 reps.  DOWNWARD DOG HSPU 5 reps x 2 sets (Feet pull off of floor if possible).

If you did advanced HSPU, go to C.

C.  21-15-9
     Front Squats 95/135 lbs
     Kipping chest to bar Pull ups
     For Time
Intermediate do chin over vertical plane of the bar.