Saturday, October 25, 2014

A1. HSPU
Advanced: 5 reps x 4 sets (go to deficit if possible but you need to hit 5 reps. If you miss a rep on your first 3 sets, it is too intense. If you miss a rep on last 2 sets, rest 30 sec and get the last rep in.

Intermediate: 5 reps x 4 sets to a height. 

Beginner: downward dog hspu with feet together. I don't care about protraction for CF hspu.
10 reps x 3 sets
Rest 60 sec.


A2. Back Squats 8-10, 6-8 or 4-6 @ 32x2 x 4 sets; rest 60 sec

B. For Time:
 100 shoulder taps
     then:
2 rounds for Time:
KB Swings x 25 35/55 lbs
Toes to Bar x 20 reps
Then: 
Run 400 meters