Tuesday, April 22, 2014

A1. Front Squats
Beginners: 32x2 x 4 sets, Session 1-6
Intermediate/advanced:  @ 30x1 x 4 sets, Session 1-6

A2. Back to Wall HSPU (strict) - SEE Monday, April 7,  2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1 
Rest 60 sec.

NOTE: Make sure you follow the tempo for the hspu as well as the back squats. 

I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.

B.  45 Sec Calorie Row
      Rest 30 sec
      45 sec shoulder taps (prescribed is entire palm within 1 foot of wall).
      Rest 30 sec
      45 sec Box Jumps
      Rest 30 sec
      5 sets