DATE

2022/09/26 MONTAG Lessonplan

For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

TIMECAP: 15:00

DYNAMIC WARM-UP | 10:00
1 set:
:30 mountain climbers
10 PVC pass throughs
10 knee push-ups
5 squat-to-stands
10 air squats
– Pause in the bottom of the air squats.

1 set:
:30 mountain climbers
10 PVC pass throughs
8 tempo push-ups
10 alternating spiderman stretches
10 plate squats
– Pause in the bottom of the plate squats.

1 set:
:30 mountain climbers
10 PVC pass throughs
5 dive bomber push-ups
:20 Samson stretch/side
10 PVC overhead squats
– Pause in the bottom of the overhead squats.

SKILL WORK | 9:00
Beginner: single-leg squat to a high target. Lower the target to increase difficulty.
Intermediate: alternating single-leg squats. Athletes should be able to get 6-12 reps done in :40.
Advanced: :20 of consecutive single-leg squats/side.

4 sets:
:40 alternating single-leg squats
– Rest :20

RING DIP | 8:00
1-2 x :10 ring support hold
3 x ring dip negative reps
:10 bottom support hold Shoulders below the elbows
Ring dip

3 sets:
3-8 ring dips
– Rest :30-1:00 between sets

MINI-ROUND | 3:00
2 sets:
15 air squats
5 ring dips
– Dips must be unbroken.

STRETCHING | 8:00
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side