Wednesday 10.12.11

Buy In:  Row/Run.  Kipping practice.  Spend 10 minutes refining your swing or working on your butterfly, or working on your bar muscle-up, wherever you are in the progression, strive for progress.  Squat prep- down dog, couch stretch, captain morgan stretch etc.


At the beginning of the workout, complete 2 reps front squat.  At the top of the next minute complete 2 reps back squat. Continue in this fashion, alternating between movements each minute for a total of 20 minutes or 10 sets per movement.  You will use the same bar/rack and add/subtract weights in the time between sets.  If you are feeling good add weight as you go and vice versa.  If you have questions (on topic or otherwise) post to comments. 

Mike AlleyComment