<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 rounds<br />1:00 Row<br />10 Single Arm Dumbbell Upright Row (each)<br />10 Suitcase Dumbbell Deadlifts (each)<br />5 Tempo Push Ups (3/2/1)<br />20 Alternating V-Ups<br /><br />2. Workout Prep<br />5 sets<br />3 Deadlifts<br />3 Bench Press<br />- Start light and work up in weight. Make sure athletes have a spotter -</p>

<h4><strong>Shamrock</strong></h4><p>Freedom (RX’d)<br />21-15-9<br />Deadlift (255/175)<br />Bench Press (155/105)<br />-Rest 5:00-<br />21-15-9<br />Deadlift (205/135)<br />Bench Press (135/95)<br />(KG conv: DL-1 115/80, BP-1 70/48, DL-2 93/61, BP-2 61/43)</p><p> </p><p>Independence<br />21-15-9<br />Deadlift (225/155)<br />Bench Press (135/95)<br />-Rest 5:00-<br />21-15-9<br />Deadlift (185/125)<br />Bench Press (115/80)<br />(KG conv: DL-1 102/70, BP-1 61/43, DL-2 83/56, BP-2 52/36)</p><p> </p><p>Liberty<br />2 sets<br />21-15-9<br />Kettlebell Sumo Deadlift (moderate)<br />Dumbbell Bench Press (Light/moderate)<br />-Rest 5:00 between sets-</p><ul><li><p>Target time:<br />Workout 1: 6-8 minutes<br />Workout 2: 6-8 minutes</p></li><li><p>Time cap: 10 minutes each set</p></li></ul>

<p>Ring Muscle Ups: Week 1 – Day 2<br />We have two stations today.<br /><br />STATION 1 – Ring Stability:<br />4 ROUNDS of 30 seconds of Work / 30 seconds of Rest<br />* Work as much as possible within the allotted time frame but STRESS Quality over Quantity<br /><br />Advanced:<br />30 seconds Ring Support Tuck Ups<br /><br />Intermediate:<br />30 seconds Ring Support Tuck Ups with Band Across Rings for Stability<br /><br />Beginner:<br />30 seconds Band Assist Ring Support Holds (work as much as possible within the 30 seconds). Use feet on ground for more scaling if needed.<br /><br /><br />STATION 2 Grip Strength/Stability:<br /><br />All Athletes:<br />30 seconds “Active” Static Hang on High Rings</p>

<p>Mayhem Mini-Pump – Arms and Shoulders<br /><br />4 Rounds</p><ul><li>12 Leaning Lateral Raise @ moderate weight – maintain quality</li><li>10 DB Preacher Curl @ moderate weight – maintain quality</li><li>10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>

<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>