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Sunday, December 21, 2014

Saturday, December 27, 2014

A. Back Squat See December 20, 2014
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Bar Kipping Muscle up practice for 15 minutes or Toes to Bar practice.

C. For Time:
thrusters 65/95 lbs
kipping pull ups

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