Monday - Sept. 23

Jump Rope - 2 x 1 minutes

2-arm Swing
10 x 20, 24, 32, 40kg

Squat - 2 sec. pause, beltless
5 x 135, 225#
3 x 295, 340#
3 x 385#

Bulgarian Split Squat - hurricane
5 x handles, 90, 180, 205, 205#

15 minutes (EDT) -  6 set of each
Lunge @ 45# x 8
SLDL @ 24kg x 8

Later in the afternoon......

Intermediate Level  - 10 minutes

1st.                15 second hang + 3 pullups – Large Edge

2nd.              2 pullups – Round Slope

20 second hang – Medium Edge

3rd.               20 second hang – Small Edge

15 second 90^o bent arm hang – Pocket

4th.               30 second hang – Round Sloper

5th.               20 second hang – Large Edge

4 pullups – Pocket

6th.               3 offset pullups each arm – Jug/Small Edge

(change hands each rep)

7th.               15 knee raises – Jug

15 second hang – Medium Edge

8th.               25 second hang – Medium Edge - foot assist 5 sec.

9th.               15 second hang – 45^O Slope - foot assist 5 sec.

3 pullups – Jug

10th.           Hang as long as you can – Round Sloper - 10 sec.

Seated Calf Raise
10 x 45, 70, 115, 115, 115#

Hanging Leg Raise
3 x 15