Training Monday November 12th, 2012

If you competed and still feel beat up please do the following today

Foam Roll and stretch lower body 10 mins
   10 mins z1 row
    10 minutes, easy gymnastics practice ring dips, HSPU, etc. ring rows, strict chins
    10 mins z1 Airdyne
Foam roll and stretch upper body 10 minutes

A1. High Bar Back Squat; 2 reps x 5; rest 20 sec  - go heavy
If you are feeling strong and wish to go for a 1RM go for it.  Otherwise stick to doubles. 

A2. Chin Ups/Ring Rows - 12 unbroken x 5; rest 3 min

B1. BB Walking Lunges - 10 tough steps; rest 10 sec-  load this up so it is tough

B2. 15 KBS - moderate rest 2 minutes x 3