WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press with a :03 pause at the top – Use an empty bar or light load. 1 set: 3 Wall Walk with a :03 hold at the top 10 Pushups :30 Handstand 10 piked push-up :20 Hollow Hold 5-10 strict handstand push-ups 3 sets: :20 calorie Row (building in pace) 3-5 Handstand Pushup NOTES
Test / Training AMRAP 10: 8/10-calorie Row 8 Handstand Pushup (Training piked push-up) Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min 5 sets for load: 5 Bench Press – Lift once every 3:00. NOTES
Workout 3: 15 min For time: 100 Kip Swing (53/70 lb) – Every time you break, run 400 m. NOTES
Stretching: 10 min 1 set: 1:00 lacrosse ball shoulder mash / side – Perform this on the floor or against an upright. 1:00 lacrosse ball glute mash / side
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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