Monday, September 8, 2014

A1. Back Squats 8-10 reps @ 32x2 or if you have done 4 sessions with that rep scheme, 6-8 reps x 4 sets; rest 60 sec.


A2. Strict Toes to Bar x 10 reps x 4 sets; rest 60 sec. (do not have a strict toes to bar? Jump on the rings and perform an eccentric x 1.1 x 4 sets (1 rep = 10 sec).  Can't jump up onto the rings? Do 5 stall bar skin the cats eccentric portion only x 1.1. x 4 sets (1 rep = 10 sec); rest 90 sec.


B. 50 meter shuttle sprint x there and back = 100 meters
     Rest 1 min
    10 sets