Dynamic Mobility, Activation and Warm-Up
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
and then …
Two sets of:
Bear Crawl with Wrist Stretch
x 15′
Leg Reach x 10 total reps
and then …
Two sets of:
Row 300 meters
Sky Divers x 10 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 2 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
B.
Four Sets of:
Pause Deadlift x 10 reps @ 62.5%
Rest as needed
*Pause 2-3 seconds at the knee and then continue to lockout
C.
Every 8 minutes, for 32 minutes, complete (4 sets):
20 Wall Ball Shots
20 Calorie Row
20 Ring-Dips
35-49: 30/20 lbs to 10′ target
50-54: 30/20 lbs to 9′ target; 15 Ring-Dips
55+: 20/14 lbs to 10′ target; Stationary-Dips
Note:
If you have more then 4 mintues of rest then bump the reps up to 25 reps.
Optional Gymnastics Session
Every 15 seconds, for 60 seconds (4 sets) of:
False Grip Ring Mount x 2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 4 reps
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Ring Dips x 8 reps @ 11X0
55+:
Ring Dips x 4 reps @ 11X0
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up x 1-3 reps
55+:
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Pull-Up with False Grip Scaled x 1-3 reps