1. Movement Prep/Activation and Increasing Heart Rate
3 rounds
1:00 Row
10 Single Arm Dumbbell Upright Row (each)
10 Suitcase Dumbbell Deadlifts (each)
5 Tempo Push Ups (3/2/1)
20 Alternating V-Ups

2. Workout Prep
5 sets
3 Deadlifts
3 Bench Press
- Start light and work up in weight. Make sure athletes have a spotter -

Shamrock

Freedom (RX'd)
21-15-9
Deadlift (255/175)
Bench Press (155/105)
-Rest 5:00-
21-15-9
Deadlift (205/135)
Bench Press (135/95)
(KG conv: DL-1 115/80, BP-1 70/48, DL-2 93/61, BP-2 61/43)

Independence
21-15-9
Deadlift (225/155)
Bench Press (135/95)
-Rest 5:00-
21-15-9
Deadlift (185/125)
Bench Press (115/80)
(KG conv: DL-1 102/70, BP-1 61/43, DL-2 83/56, BP-2 52/36)

Liberty
2 sets
21-15-9
Kettlebell Sumo Deadlift (moderate)
Dumbbell Bench Press (Light/moderate)
-Rest 5:00 between sets-

• Target time:
  Workout 1: 6-8 minutes
  Workout 2: 6-8 minutes

• Time cap: 10 minutes each set

Ring Muscle Ups: Week 1 - Day 2
We have two stations today.

STATION 1 - Ring Stability:
4 ROUNDS of 30 seconds of Work / 30 seconds of Rest
* Work as much as possible within the allotted time frame but STRESS Quality over Quantity

Advanced:
30 seconds Ring Support Tuck Ups

Intermediate:
30 seconds Ring Support Tuck Ups with Band Across Rings for Stability

Beginner:
30 seconds Band Assist Ring Support Holds (work as much as possible within the 30 seconds). Use feet on ground for more scaling if needed.


STATION 2 Grip Strength/Stability:

All Athletes:
30 seconds “Active” Static Hang on High Rings

Mayhem Mini-Pump – Arms and Shoulders

4 Rounds

• 12 Leaning Lateral Raise @ moderate weight – maintain quality
• 10 DB Preacher Curl @ moderate weight – maintain quality
• 10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)