The coaches and Jr National Team athletes of the 2009 USA, Germany and Canada
Competition/Training Camp at the US Olympic Training Center.
Complete 3 sets of each:
1 Embedded BL + 5 Negative 1/2 Rev MU
1 Embedded PL + 5 Russian L Dips
1 Embedded FL + 5 Russian Leg Lifts
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Curl/Dip variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
2) Rest 10-20 seconds between the primary exercise and the embedded static. The primary exercise and the embedded static together constitute one giant set.
3) Rest 1-2 minutes in between giant sets. Complete all three giant sets for a given combination prior to moving on to the next exercise.
4) Choose an embedded static strength variation that allows you to hold for 15 seconds per rep.
5) ½ Rev MU are found on BtGB, pg 104. You will only be performing the negative portion of this movement where you lower as slowly as possible from shoulder stand through to inverted hang. Setting a partial false grip prior to your descent will greatly increase your control during this movement.
6) Strive to not allow the feet to drop below the knees during the Russian L Dips.
7) If any of the movements are too difficult or easy for the prescribed repetition range, scale them accordingly with another movement from the same family.