Wednesday, July 9, 2014

A1.  Front Squats Poliquin 4% x 4 sets
Advanced @ 30x1
Beginners @ 32x2

A2. Ring Dips/Bar Dips/Push Ups
Advanced: AMRAP in 30 sec x 4 sets No Tempo
Intermediate: AMRAP ring dips or bar dips in 90 sec x 4 sets No Tempo
Beginner: push ups @ 51x1 x 5 reps x 4 sets

Rest only 45 sec between movements.

B. Every minute on the minute, do 10 kipping pull ups until you hit 75 burpees.

Note: reduce kipping pull ups and burpees if necessary. To do prescribed, you should hit at least 10 burpees in the first round.

You may use bands for kipping IF you have a 30 sec eccentric.

Beginners: do 5 ring rows followed by 3-5 burpees. Rest 60 sec 5-7  sets  

Cut off is 8 minutes.  

See April 14 and May 27, 2014