WARM-UP 1 set: 30 Jumping Jack 10 Alternating Spiderman Stretch 10 Push Up to Down Dog 1 set: 5 Single Arm Ring Row / arm 5 foot-assisted Ring Dips 30 Jumping Jack 5 Ring Rows 5 jumping ring dips 1 set: 5 Jumping pull-ups 5 jumping ring dips (use feet less) 30 jumping jacks 5 Pullups 5 Ring Dips 4 sets: 3 ring dips 3 Sumo Deadlift High Pull 3 Pullups 3 Thruster – Rest :30-1:00 between sets. NOTES
RX AMRAP 3: 7 Ring Dips 10 Sumo Deadlift High Pull (55/75 lb) Rest 5 min then… AMRAP 3: 7 Pullups 10 Thruster (55/75 lb) INTERMEDIATE AMRAP 3: 4 ring dips 10 sumo deadlift high-pulls (55/75 lb) Rest 5 min then… AMRAP 3: 4 pull-ups 10 thrusters (55/75 lb) BEGINNER AMRAP 3: 7 foot-assisted ring dips 10 sumo deadlift high-pulls (35/45 lb) Rest 5 min then… AMRAP 3: 7 Jumping pull-ups 10 thrusters (35/45 lb) Stimulus & Goals
Post-workout: EMOM 7: 1-5 Bar Muscle up Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 5 sets for load: 3 pause Bench Press – Pause for :01 with the bar touching the body. – Rest 2:00-3:00 between sets. NOTES
Workout 3: 15 min 5 sets for load: :30 plank hold 50-ft Dumbbell Overhead Walking Lunge – Build to a heavy set of lunges. – Rest 1:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 Groiner Stretch / side 1:00 Banded Shoulder Stretch / Side
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May 2024
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