Monday, October 1, 2012

A1. Back Squats
Beginners: 1 and a 1/4 squats @ 31x1 x 5-7 reps x 3 sets; rest exactly 60 sec.

Intermediate: 3, 3, 3, 3; rest exactly 60 sec.

Advanced: Find your max, drop 15 to 30 lbs and do 2 reps x 3 sets; rest 60 sec.


A2. Pulling
Beginners: If you can hold yourself over the bar with scaps retracted and depressed for 5 seconds, do a 20-30 sec eccentric x 1 rep x 3 sets; rest exactly 60 sec.

If you can't hold yourself over the bar, do 3-5 ring rows @ 52x2 x 4 sets; rest exactly 60 sec.


Advanced: Unbroken static muscle-ups x 4 sets; rest exactly 60 sec.


For today, only those who can perform unassisted muscle ups should do advanced.  If you require a spot, regardless of how minimal, work on your pulling strength with false grip pull-ups x 2-3 reps x 4 sets; rest exactly 60 sec.

 If you only have 1 false grip muscle up, do 1 rep, rest 30 sec, do another rep x 4 sets; rest 60 sec. This means a total of 2 reps per set.


B. Sandbag cleans from the ground to shoulder x 7 reps per side - 35 lbs/60 lbs
     50 meter sprint there and back x 2 = 200 meters in total.
    Rest 2 minutes.
3 sets