Wednesday, January 23rd, 2013

Bend/Upper Body Push + Posterior Chain/Upper Body Pull + KB/Burpee Burner
A1. Deadlift @ 30×2(2 second rest at bottom), 6-8 reps x 3 sets, rest 1 minute.
A2. Strict Push Ups @ 20×0(AMRAP -1) x 3 sets, rest 1:30.
-1 means you go to 1 rep before failure. Scaled version for people who cannot perform regular push ups, we will perform NEGATIVE PUSH UPS, which will be shown on webpage above of video.
B1. DB Single Leg Romanian Deadlift @ 30×1, 8/each leg x 3 sets, rest 1 minute.
B2. Strict Supinated Pull Ups @ 30×1, 4-6 reps x 3 sets, rest 1 minute.
People who cannot perform Strict Pull Ups, you must perform Negative Pull Ups @ 30×1, 3-4 reps x 3 sets, please ask coach to assist you up. After completing one set of negative pull ups, then perform 10 bicep curls @ 30×0, then rest.
C. Complete the following for time of:
20-15-10-5 of the following:
DB Thrusters @ moderate weights
Plate Burpees