WARM-UP
3 sets: 20 Jumping Jack 5 Pushups 5 piked push-up 10 bent-over T-raises 10 standing snow-angel raises 1 set: 10 Push Press (empty barbell or training bar) 5 push presses (30%) 3 push presses (40%) 3 push presses (50%) 3 push presses (60%) – Take weight out of a rack. NOTES
RX EMOM 21: Minute 1 | Man Makers (35/50 lb) Minute 2 | 5 Back Squat Minute 3 | rest – Use two DBs for the manmakers. INTERMEDIATE EMOM 21: Minute 1 | DB manmakers (20/35 lb) Minute 2 | 5 back squats Minute 3 | rest – Use two DBs for the manmakers. BEGINNER EMOM 21: Minute 1 | DB manmakers (10/15 lb) Minute 2 | 5 back squats Minute 3 | rest – Use two DBs for the manmakers. Competition: 84 min Warm up: 20 min See Above Workout 1: 14 min 5 sets for load: 3 Push Press 3 drop sets: 2 push presses – Use 90% of your best set of 3. NOTES
Workout 2: 20 min 3 sets for load: 10 behind-the-neck strict press NOTES
Workout 3: 20 min For reps: Tabata Double Unders Tabata L-Sit Tabata Handstand Tabata Situps Tabata Lunge Stimulus & Goals
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg
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April 2024
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