Sunday, February 16, 2014

A. Back Squats
 4-6 reps x 4 sets @ 22x2
Advanced rest 3 minutes. Beginners rest 2 minutes.



B.  Remember, we are on strength bias week. Rest as necessary.  You are a work horse that likes to take water breaks, not a cheetah hunting down his or her prey. 

AMRAP in 20 minutes:
straddle rope climbs x 1 rep or regular rope climbs x 1-2 reps
Ring Push ups x 5-10 reps
KB Swings x 10 55/70-75 lbs

Other Variations:
4 ring rows - I want a solid concentric pull followed by a 10 sec eccentric.  
Push ups to a height or regular push ups to the floor.
Reduce weight of KB