Friday, November 29, 2013

A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 30x1

A2. Ring Dips
Beginners: if you don't have a push up, start here - 30 sec isometric hold on parallel bars, scaps depressed, feet underneath you, looking straight ahead.  Rest 15 sec. 5 push ups x 4 sets; rest 60 sec.

Intermediate: Bar dip eccentric x 15 sec x 4 sets; rest 60 sec.

Intermediate 2: 3-5 bar dips @ 31x1 x 4 sets; rest 60 sec.

Advanced 1: ring dips @ 31x1 with proper support hold at top x 2-5 reps or support hold ring dips x 2-5 reps @ 31x1 x 4 sets;  rest 60 sec.

NOTE: the support hold ring dips are tough. They put a serious amount of strain across the chest and anterior delt so make sure you are ready for these. 

B. 3 Rounds for Time:
    Double unders x 25
    Air Squats x 25
    DB Snatch x 16