A1. PULLING
Beginners: Testing. Try three attempts at strict chin-ups. Take 2 minutes between attempts. Then, 30 sec eccentrics x 5 sets (weight vest if necessary). If you get a chin-up, do 1 rep plus 1 eccentric x 5 sets
INTERMEDIATE: Many of you have graduated from 5 reps of 5 sets to chin ups and are onto your next goal of 5 reps of 5 pull-ups (The standard being that the bar must come in contact with your neck or body. Aim to pull as high as you can. Perform 2-5 reps of chin-ups or pull-ups for 5 sets.
ADVANCED: ARCHERS (Eccentric or otherwise). 1-3 reps x 5 sets
A2. SQUATTING
BEGINNERS: 5, 5, 5 @ 22x2
INTERMEDIATE: 3, 3, 3, 3 @ 30x1
ADVANCED: 8-10 reps UNBROKEN x 4 sets @ 20x0. IF you hit 10 reps go up in weight on next set, if you hit 9 or 8 reps, stay at that weight.
B. 25 calorie row AFAP
rest 5 minutes.
6 sets
In your rest, work on handbalancing.
In each rest period, complete the following:
Beginners: 30 sec chest to wall x 1 set
10 kick up attempts
Intermediate: 3-5 toe taps and 3-5 heel taps x 1 set
Advanced: 15 kick up attempts, aiming for 5 second holds.
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