Friday, September 12, 2014

A1. Back Squats 8-10 reps @ 32x2 x 4 sets


A2. HSPU
Advanced: Accumulate 40 reps as quickly as possible to floor or to 55 lb plates x 2/side. Partition as needed

Intermediate: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.

Beginner: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.


B.  AMRAP in 12 minutes:
Chest to bar pull ups with Bar touching chest x 2-5  STRICT Less advanced: chin over bar
Thrusters x 3 95/135 lbs
KB Swings x 9 55/75 LBS

Set your standards and be honest with yourself.