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Day one week one. Game face on. 17 weeks to get shit dialed in. Want to follow along? Have holes in your training you’d like to fix? Check out what will be programmed for me at RoloAthletics.com under programs- Competitive Female Training.
This week we will be testing the AGOQ workouts from earlier this year. The goal is to stay focused, go hard, and give everything you have!
You can check out the leaderboard to see where you end up, and be sure if you test them to tag us in your videos!
Lacrosse ball triceps, lats, and pecs
Stretch lats and external rotation (the banded bully stretch is a good one!)
Then perform 5 minutes on each piece of cardio equipment- bike/ski/row. Increase intensity throughout the 5 minutes, then reset on the next piece.
Then explosive warm up for ring muscle ups and shoulder to overhead-
10 box jumps
Then warm-up MUPS and S2OH
1- 8 MUP transitions (feet on floor), 8 65# S2OH
2- 5 Jumping MUPS, 6 95# S2OH
3- 4 Ring MUPS, 4 115# S2OH
Now for the fun....
AGOQ Workout 3-
5 rounds of:
13 shoulder-to-overheads, 95 lb.
Then, increase the weight for 5 rounds of:
7 shoulder-to-overheads, 125 lb.
Time cap: 15 minutes
Take some time after the workout to mobilize shoulders and pecs- we've got a lot of shoulder intense workouts ahead of us this week!