Tuesday, Dec 24, 2013

A. Archers
Advanced: 4-10 reps x 4 sets (pick your poison). Rest 2 minutes

Intermediate: either do false grip ring pull-ups or if you don't have at least 3 reps of 5 sets of chest to bar pull-ups, work the pull up. 2-3 reps x 4 sets.  (Note where the bar is touching your body at the top). Try and retract at the top.  rest 2 minutes

Intermediate 2: chin ups x 2-5 reps @ 31x1 x 4 sets; rest 2 minutes.

A1. Beginner: No 10 sec hold chin over the bar? Do Tripod ring row x 3-4 reps. (you won't pull the rings very high with this one). Focus more on pulling the rings out to the side with a pronated grip. This is more important than the height. The point of this is to engage the subscapular and serratus muscles. Don't expect the rings to touch the chest.  x 4 sets; rest 30 sec.

A2. 20 band pull aparts with a 1 sec contraction x 4 sets; rest 30 sec.

A1. Beginner 2: 15-30 sec chin up eccentric? If you are working towards 30 sec, please do that. If you have a 30 sec eccentric, do weighted 30 sec eccentric. Regardless, follow each rep with a 20 sec arch scap pulling x 1 rep x 4 sets; rest 30 sec.

A2. Tripod ring rows x 3-4 reps x 4 sets; rest 60 sec.

B. 3 Rounds For Time:
25 KB Swings 35/55 lbs
5-10 Ring dips
15 Box jumps 20/24"