#LASPCOM18032020 Workout
Athletes Notes
MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video
Pec Stretch: 1-2 Minutes
Video
Pike Stretch: 1 Minute
Video
ACTIVATION
8 Minutes For Quality:
5 Push-ups
10 Wall Squats Video
200 Meter Row /200mt run
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Workout Definition
3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips
3 Pegboard Ascents
3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips
Workout Definition
On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
Repeat From Last Week
Athletes Notes
"Caesar's Palace"
For Time:
30 Back Squats (185/135)
30 Bench Presses (155/105)
30 Deadlifts (225/155)
20 Back Squats (225/155)
20 Bench Presses (185/135)
20 Deadlifts (275/185)
10 Back Squats (275/185)
10 Bench Presses (225/155)
10 Deadliftss (335/215)
KILOS
155/105: 70/48
185/135: 84/61
225/155: 102.5/70
275/185: 124/84
335/215: 152/98
Workout Definition
Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups
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