Monday, January 19, 2014

A.Back Squat - See Dec 20, 27 and Jan 3, Jan 6 Advanced/intermediate: Go to your heavy 3 reps that you were hitting in the last 3 weeks. Then do 2 sets of 2 @ a higher weight and then 1 heavier single.
Rest 2-3 min.
Same tempo of 00x1

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Either double under practice or kipping bar muscle up practice for 10 minutes.

C. 12 BURPEES TO 9 FOOT TARGET

15 WALL BALLS

REST 60 SEC.

5 SETS

GO HARD!