Wednesday, February 27, 2013

A. Advanced only 1-5 muscle ups x 5 sets; rest 2 min

Everyone:
A1.  Snatch pulls
3, 3, 3, 3
Advanced should do these @ approximately 20 lbs over their max snatch. If you do not know what your 1RM snatch is do not do the advanced weight.
rest 60 sec

A2. Ring Dips
Beginners: 30 sec eccentric on rings or bars x 4 sets; rest 60 sec. 
 Intermediate: 1-5 ring dips x 4 sets; rest 60 sec.
Advanced: support hold ring dips x 4 sets; rest 60 sec.

A3. Pull-ups
Beginners: 30 sec eccentric x 4 sets; rest 60 sec.
Intermediate: 1-5 reps of chin ups or pull ups; rest 60 sec.
Advanced: 1-5 archers at the appropriate progression; rest 60 sec.