Friday, 19 April 2013

BEGINNER STRENGTH

Select a HBBS weight that is challenging for two reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set. 

INTERMEDIATE / ADVANCED STRENGTH
Tempo High Bar Back Squat:  7 x 2 @ 75% HBBS 1RM – rest 60 seconds between each set.

• “Tempo” = Quick descent, 5 counts (seconds) in the rock bottom, bounce, and quick back up.

CONDITIONING
For time:
75 Double Unders

20 Pull Ups

50 Double Unders

20 Pull Ups

25 Ab-Mat Sit Ups

25 Double Unders

20 Pull Ups

25 Ab-Mat Sit Ups

• If substituting single skips for Double Unders, perform 3 singles for every prescribed double.