Tuesday August 21, 2012

Level 1:

A. Back Squat   5,5,5.   Rest 3 minutes between sets.  Build up to 5 reps that is mildly challenging. Raise weight if each set is good.

B. Ring Rows.    10,10,10.     rest 2 minutes between sets.


3 sets of :

C1. DB thrusters  10-12 reps.  You chose the weight. Make it moderate weight, but not so easy that you aren't challenged. Rest 30s

C2 Banded Pull-ups 8-12 reps.  Rest 1 minute


Level 2:

A. Back Squat  - build to a challenging (not a 1RM) double.  Get close (within 10-15% of your 1RM). In between sets practice some pull-ups and wrist flexibility to get ready for below.
 +

"Fran"
21-15-9
Thruster - 95#/65#
Pull-up

compare to January 21st, 2012



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