Tuesday, Dec 31, 2013

A1. Thrusters
Beginners: 7 reps x 5 sets (add weight with each set). Elbows up!!!

Intermediate: 5, 5, 5, 5 (add weight with each set).

Advanced:  3, 3, 3, 3 (add weight with each set).

For advanced, don't start too light.  The last set should be very close, if not to failure.

90 sec rest.


Beginners: If I can drive a truck through your back arch that is a result of your tight shoulders, please do ONLY the front squat portion. When you finish the squats, do a 30 sec weighted shoulder opener with a solid bodyline. 

 A2. Arms only straddle rope climbs
Beginners:Plank rope climbs x 3 reps x 4 sets. Don't cheat! Keep butt off the floor; rest 90 sec.

Intermediate 1: towel draped over the bar, do 2-4 towel pulls (1-2 per side) x 4 sets; rest 90 sec

Intermediate 2: eccentric straddle rope climbs x 2 reps x 4 sets; rest 90 sec.

Advanced 1: straddle rope climb (make sure you begin with your heels off the floor before you pull).  1-2 reps x 4 sets; rest 90 sec.

Advanced 2: straddle rope climb arms reversed. 1 rep x 4 sets; rest 90 sec.

B. AMRAP push ups in 30 sec
rest 30 sec
AMRAP Box Jumps in 30 sec.
Rest 30 sec.
AMRAP Toes to Bar in 30 sec.
rest 60 sec
5 sets