Monday, March 24, 2014

A. Back Squats
Session 1 or 2
Session 2 numbers: @32x2, 5 reps, increase weight by 4%. 4 sets. All 4 sets at the same weight.

B. Pulling - Mechanical Advantage Set:
Unbroken acromion width weighted pull ups (Body must touch bar. NO Kipping).
rest 15 sec.
unbroken acromion width pull up
rest 15 sec
unbroken chin ups
rest 15 sec
unbroken hands together chin ups
rest 15 sec.
30 sec eccentric chin up
rest 15 sec.
5 ring rows  @ 3333
rest 15 sec
30 sec arch scap pulling
rest 30 sec.

Start anywhere but make sure you do 3-4 of the variations.  For instance, if you start with the most advanced level, you would finish at unbroken hands together chin ups.  If you start with 30 sec eccentric chin up, you finish with the 30 sec arch scap pulling.

C. Alternating Tabatas
Double Unders x 20 sec, rest 10 sec x 8 sets
Push ups x 20 sec, rest 10 sec x 8 sets