Tuesday, September 9, 2014

A. ADVANCED:

Complete 40 deadlifts and 40 strict hspu in as few sets as possible and as fast as possible.

women 185/285 lbs

Advanced for HSPU 2 x 45 lbs plates per side

Partition the reps as needed.

This is a strength based training session so make it slow and steady.

INTERMEDIATE:

Reduce the deadlift weight and do 4 sets x 7 reps; rest 60 sec.

If you do not have a hspu but you are comfortable doing strict ones to a 15 lb plate, do eccentrics x 1.1 x (1 rep = 10 sec). x 4 sets; rest 60 sec.

BEGINNERS:

4 SETS

10 deadlifts x 4 sets

rest 60 sec.

downward dog eccentrics 1.1 x 4 sets (1 rep = 10  sec)

rest 60 sec.

NOTE; ONLY THE ADVANCED FOLKS ARE ON THE CLOCK. THE REST ONLY HAVE TO TIME THEIR RESTS. 

B. Tabata kipping Pull ups and burpees

Complete all of the pull ups first and then do the burpees.

BEGINNERS: (if you do not have a kipping pull up or a strict chin up)
Pulling progressions x 3-5 sets No Tabatas; rest 120 sec.