Training August 27th, 2012

Level 1

5 sets. 
A1. Front Squat @ 30x1 (3 seconds down, zero pause in bottom, explode up, 1 second pause at top).  6-8 reps. Raise the weight per set if you make the 8 reps with proper tempo and good form    rest 90s 

A2. Banded Pull-ups.    use a band that allows for 4-6 reps per set.     rest 90s

B. Side planks, accumulate 120 seconds on each side; rest, break, and alternate sides as needed to ensure perfect positions throughout 


Level 2
5 sets 
A1. Front Squat @20x1  4-5 reps. Raise the weight if you get 5 reps. Stick to the tempo though.   Rest 2 minutes

A2. Strict supinated pull-ups.  5-7 reps.  pause 1 second at top and 1 at dead hang.  Add weight if you can maintain tempo. 

B.  Side planks, accumulate 120 seconds on each side; rest, break, and alternate sides as needed to ensure perfect positions throughout