Monday, Feb 18, 2013

Strength Bias Week
A1. deadlifts
Beginners: 7, 7, 7, 7; rest 60 sec.
Intermediate and advanced: 3-5 reps x 4 sets. If you hit 5 reps, go up in weight; rest 60 sec


A2. HSPU
Beginners: 5-7 downward dogs. TRIANGLE! x 3 sets; rest 60 sec.
Intermediate: 5 hspu on box in pike x 3 sets; rest 60 sec.
Advanced: Take your old 1RM for depth that we just tested and do 1 rep x 4 sets; rest 60 sec.
More Advanced: 1-5 Chest to wall hspu x 51x1 x 4 sets


B. 6 Minute AMRAP
Ring Dips x 6
Toes to Bar x 10
Power Snatches x 9  75/125 lbs

No ring dip? Do bar dips.
Beginners should rest 30 sec between movements and do 5 rounds. Not for time.
Pick a rep scheme that enables you to do the first round unbroken.


Do Part B in heats.