1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
5 alt. V-ups (each side)
5 Knees to Elbows
5 1¼ Squats (empty bar)
5 Low ring Muscle-up transitions
2. Strength Prep
Athletes will be working back and forth on front squat and strict chin ups. For paused front squats, cue athletes to take a deep breath before squatting, squat, and then exhale when standing from the paused rep. Keeping the chin up and eyes on the horizon will keep athletes in the best position possible. For weighted pull-ups, athletes should use 60% of the weight established on the 1rm max during test week. If strict pull-ups are not possible, athletes should use a band for assistance to perform 3-5 quality reps while still being challenged.
3. Workout Prep
3 sets:
3 Squat Snatch (build up in weight)
1-2 Muscle Ups(build up to a full muscle up by the 3rd set)
* Pause for 2 seconds at bottom
* Rest as needed between sets *
Independence
7 sets: (new set every 3:00)
3 Bar Muscle Ups (Or 9 Chest to Bar)
8 Squat Snatches (95/65)
Target time each set: 60-75 seconds
Time cap each set: 90 seconds
Freedom (RX’d)
7 sets: (new set every 3:00)
4 Ring Muscle Ups (Or 12 Chest to Bar)
8 Squat Snatches (115/80)
Target time each set: 60-75 seconds
Time cap each set: 90 seconds
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Pec Smash]()
[Foam Roll Lats]()
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