1×3 80%
1×2 90%
1×1 100% finding new 1 RM
1×1 100%
1×1 100%)
2nd test to find new 1 RM.
Between sets and resting do a few ring muscle up transition figure out what athletes will do for the workout.
2 sets:
3 overhead squats
3 deadlifts
1 set:
4 DB burpee box overs
4 deadlifts
4 overhead squats
2 ring muscle-ups or progression
RX
For time:
15 DB burpee box overs (35/50 lb) (20/24 in)
15 deadlifts (205/315 lb)
15 overhead squats (135/205 lbs)
15 ring muscle-ups
– Use two DBs for the DB burpee box overs
INTERMEDIATE
For time:
15 DB burpee box overs (20/35 lb) (20 in)
15 deadlifts (125/185 lb)
15 overhead squats (75/115 lbs)
15 jumping ring muscle-ups
– Use two DBs for the DB burpee box overs
BEGINNER
For time:
15 DB burpee box overs (10/15 lb) (12/20 in)
15 deadlifts (75/115 lb)
15 overhead squats (35/45 lbs)
15 low-ring muscle-ups
– Use two DBs for the DB burpee box overs
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.
1 set:
10 alternating Samson stretch
10 up-downs over the barbell
10 alternating Scorpion stretch
10 up-down over the barbell
1 set:
10 box step overs
10 good mornings (empty barbell)
5 burpee box overs
LOADING UP TO 60-70%
2-3sets:
3 deadlifts
10 overhead squats
1 set:
5 DB burpee box overs
10 deadlifts (empty barbell)
10 bent-over rows
10 overhead squats