Monday, May 5, 2014

A1. Front Squats
Session 1-6 x 4 sets @ 30x1 for advanced and 32x2 for beginners
Rest 60 sec.

A2. HSPU - See April 7, 12, 22, May 3, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 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.

B. Every time the clock hits 1 minute, alternate between 15 KB Swings 35/55 lbs and 10 front squats 75/115 lbs until you hit 200 double unders or 9 minutes, whichever comes first.