Partner T-Spine Stretch on Pull-Up Bar
Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip
Butterfly Stretch x 30 seconds
Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach x 10 reps per side
A.
35-54:
Complete wearing a 20/14 lbs weight vest:
Four sets of:
Bike Erg x 15/12 calories
Push-Ups x 15 reps
Air Squats x 20 reps
Rest 60 seconds
55+:
Complete wearing a 14/10 lbs weight vest:
Four sets of:
Bike Erg x 15/12 calories
Push-Ups x 10 reps
Air Squats x 15 reps
Rest 60 seconds
*Omit the push-ups if your shoulder has been bothering you*
B.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed between sets.
C.
35-49:
Six sets of:
12 Calorie Row
10 GHD Sit-Ups
5 Muscle-Ups
Rest 60-90 seconds
50-54:
Six sets of:
12 Calorie Row
10 GHD Sit-Ups
4 Muscle-Ups
Rest 60-90 seconds
55+:
Five sets of:
12 Calorie Row
8 GHD Sit-Ups
3/2 Muscle-Ups
Rest 60-90 seconds
A. 1:20, 1:10, 1:08, 1:22 20# vest
B. Skip, low back…
C. 2:08, 2:10, 2:09, 2:08, 2:02, 2:00
A. Done with 14lb vest
B. To 90kgs
C. Done 19:29 including rest. Rings MU felt good
Well done Litsa on your bar mu. Now let’s hopr we get them at the games
Thank you Debbie! If there are ring MU I will just stand there and watch you! :-). Can’t wait to see you! So excited!!!!
A: done
B: 385#. all hit as well. was tough
C: 1:14,1:20 first two rounds. Stopped looking at clock after that but had to start breaking mus up into 3/2 in round 4+
A. Done w/14# vest
B. 225/240/255/240/255/275
C. Done. Sub 4 burpees strict pull.
Ding ding ding!!!! Got my 1st B MU post surgery! Just in time!!!!! Did 5
WAHOO!! Congratulations Litsa!!!!!! That is AWESOME!!