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Sunday, May 25, 2014

Saturday, May 31, 2014

A1. Back Squat
Advanced: Find a 3 RM in 15 minutes.   Base it off your Poliquin numbers but remember that there is no tempo so weight should be a bit higher than what you did for 4 reps.
Beginners: Continue with Poliquin.

Rest 1 minute.


A2. Ring Dips 
Advanced: AMRAP in 45 sec. x 4 sets
Intermediate: AMRAP in 120 sec.  x 4 sets
Beginner 1: AMRAP Bar Dips (no more than an orange band) in 120 sec x 4 sets
Beginner 2: AMRAP push ups in 120 sec x 4 sets

Rest 1 minute.

B.  3 Rounds for Time:
    OHS x 15 65/95 lbs
    Sprint 400 meters

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