Tuesday, March 9, 2010

Week 11 Day 2

Speed through the middle
1.) 1 Arm DB Hang Power Snatch 5 x 3-5

2.) Sumo Deadlift 5x5

3A.) Good Morning 3x10
3B.) Hanging leg raise 3x10
3C.) Reverse Hypers 3x10

4A.) Burpees 8x7
4B.) Ring Dips 8x8
4C.) 24" Box Jumps 8x10

Begin every set at the start of every 2 minutes. The quicker you complete your set, the more rest you have.


  1. any tips for making your own ring apparatus?

  2. Making the rings? Or something to hang the rings from? If you cant find something stable to hang them from, I wouldnt try making some sort of cage or stand as it will inevitably be too unstable if you're building on a budget. To make your own rings very cheap, you can get 1 inch schedule 40 pvc pipe, cut 2 lengths to about 17", fill them with sand and tape the ends closed. Bake them for about 15 minutes at around 350 degrees. take them out with pot holders and wrap them around something like 5 lb plates and hold or duct tape them there til they cool, they work well, but I highly recommend you buck up the $50 bucks for a real durable pair of rings from a good online store, they're everywhere now. I've experimented with several homemade toys and some just are not worth the aggravation. Sometimes you Just gotta shell out the cash for good stuff. And fortunately I think the $50 for rings is a decent deal. I get pissed when people charge ridiculous prices for simple things, but thats the American way, get some.