Saturday 22 May 2010

21-15-9 reps of:
Kettlebell swings
Muscle ups

Advanced: Men, 2 pood KB or 70 lb dumbbell
                   Ladies, 45 pound dumbbell  

Intermediate: Men 1.5 pood KB, or 55 lb DB
                       Ladies 1 pood KB or 35 pound DB

Beginner: Men 1 pood KB, or 35 lb DB
                 Ladies 25 lb DB

Notes:

• If you can not yet do muscle ups then do muscle up rows and ring dips
• Beginners can do horizontal rows in the smith machine and push ups scaled as needed
• If you do not have rings but are so badass that you can do muscle ups no problem then, do bar muscle ups, if you try one tomorrow and fail then you are doing 63 - 45 - 27 reps for pull ups and dips instead of MU's along with the regular prescribed reps for KB swings
• :P