Tuesday, September 11, 2012

A. Dips
Beginners: 15 sec eccentric on bars or rings x 5 sets; rest EXACTLY 90 sec.

Intermediate: AMRAP ring dips  x 1-2 reps in 15 minutes.    No Tempo. Support grip at lock out.

Advanced: Weighted Ring Dips. 5 reps @ 50% of your max. 3 reps @ 70 % of your max.  1 rep every 90 sec @ 90% of max x 7 sets.

B. Dumbell clean and press/jerk 20 reps per arm 45/25 lbs
    25 burpees
    25 chest to bar pull-ups
    60 double unders
    Dumbell clean and press/jerk 10 reps per arm 45/25 lbs
    15 burpees
    15 chest to bar pull-ups
    40 double unders
    Dumbell clean and press/jerk 10 reps per arm 45/25 lbs
    10 burpees
    10 chest to bar pull-ups
    20 double unders