Tuesday, Dec 3, 2013

A. TGU
5, 5, 5
Rest only 60 seconds after you finish both arms.   Don't be surprised if you have to keep it a bit lighter.  Rest only 1 sec at the bottom of each movement.  Beginners - rest a full 3 seconds. 

B.  AMRAP in 15 minutes:
      hovering Push ups x 5
      Strict Toes to Bar (advanced do 3-5 skin the cats, more advanced do 2-3 pass throughs) x 5
      Alternating weighted pistols (hold a Kettlebell in each hand) x 10 

NOTE: please expect some longer rests in between movements.  This is a strength bias session so don't expect to burn through quickly. 

If you don't have a push up and your back sags when you bend your elbows in the push up position, please do 15 sec contralateral holds x 2 reps per side.

IF you are really close to a perfect push up, and the problem is more chest/delt/tricep strength, do them elevated @ 31x1 x 5 reps

No strict toes to bar? Small kip.
NO kipping toes to bar? Stall bar skin the cats. 
Pistols to an elevated height without weight for beginner and intermediate. Or, if you have pistols, but you are still weak in the bottom, do them without any extra weight.