Sunday, November 25, 2012

First day of strength bias

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2,
Intermediate: 3, 3, 3, 3
Advanced: Max, down 15 to 20 lbs for 2 reps x 2 sets


A2. Skin the cats (The Correct Way)! If you can't pull yourself up with perfectly straight elbows, bend the arms, pull yourself up, and do an eccentric Front lever, followed immediately by a 15 sec arch pulling x 1 rep x 5 sets

IF you can do the skin the cats with straight arms, do 2-3 reps with back lever to front lever and lower yourself with control to the floor. Do not disengage your scapula!  Hold it for a couple seconds and then lower. x 5 sets.

B. Handbalancing
Beginners: 30 sec chest to wall hold x 2 sets; rest 90 sec.
Then, 15 kick up attempts x 3 sets; rest 90 sec.

Intermediate: 5 heel taps with 3-5 sec hold x 2 sets
5 toe taps with 3-5 sec hold x 2 sets

Advanced: 5 heel taps with 7 sec hold x 1 set
 5 toe taps with 7 sec hold x 1 set
Either 15 kick up attempts or 2 reps x 5 sec hold x 3 sets