Monday 11/11/13

Skill Work
L-Sit


Long Tabata - Push-ups, Sit-ups, Squats
Complete 24 rounds of intervals of 30 seconds of work followed by 20 seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, and the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 24 intervals.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight.


The horns add at least 10 lbs to anyone's front squat.  It's pretty 
much like a lifting belt for your head - nice choice, Andy.

5 comments:

AndyB said...

Plan A:
BS 250 5 x 3 (3 sets of 5)
Press 150 5 x 3
PC 110 3 x 5
Pull Ups 3 x 7 <>
"you can get a man to kip, but you can't get the kip out of a man"

Rowdy said...

BBG Monday (A)

Back Squat 3x5 (+5)
150x5, 150x5, 150x5

Press 3x5 (+2.5)
70x5, 70x5, 70x5

Power Clean 5x3 (+2.5)
100x3, 100x3, 100x3, 100x3, 100x3

Tracy said...

L sits

Long tabata
30 minutes on, rest 30 minutes
8 rounds of push ups, sit ups, squats
Record total #

1262 total according to my thighs!
262 in reality

Diana said...

L Sits legs almost straight

Long Tabata
8 rounds of pushups, situps and squats.

Total: 325

Mike S said...

BBG - A

'Back Squat"
WU - Bar, 135#, 225#
WS- 250# 5,5,5

"Press"
WU- Bar, 95#
WS - 135#x5, 130#x5, 120#x5 (Ah yes, the gradual reset process.)

"Power Clean"
WU - Bar, 95#
WS - 110# 3,3,3,3,3

 
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