WARM-UP
1 set: 10 Dumbbell Deadlift (right arm) 5 Single Arm Ring Row / arm 10 DB deadlifts (left arm) 15 Situps 1 set: 10 alternating DB deadlifts + shrug 5 Jumping pull-ups chest-to-bar pull-ups 10 alternating DB deadlifts + shrug 5 jumping chest-to-bar pull-ups 1 set: 5 right-arm DB overhead squats 5 Chest-to-Bar Pullups 5 left-arm DB overhead squats 5 chest-to-bar pull-ups 1 set: 6 alternating Dumbbell Snatch 1-2 Bar Muscle up 6 alternating DB deadlifts + shrug 1-2 bar muscle-ups NOTES
Pre-workout: On a 10:00 clock: Build to a heavy 5-rep DB snatch / arm – Complete 5 consecutive reps on one arm, then 5 more on the other. RX AMRAP 10: 12 alternating Dumbbell Snatch (35/50 lb) 4 Bar Muscle up INTERMEDIATE AMRAP 10: 12 alternating DB snatches (20/35 lb) 4 Chest-to-Bar Pullups BEGINNER AMRAP 10: 12 alternating DB snatches (10/15 lb) 4 banded strict pull-ups Stimulus & Goals
Competition: 80 min Warm up: 15 min See above Workout 1: 10 min Today’s Rx Workout 2: 15 min Shoulder Press 4 sets: 10 reps (90%) – Rest 1:00 between sets. NOTES
Workout 3: 20 min 10 rounds: 1 Rope Climb (15 ft) 7/10-cal. Assault Bike 100-m shuttle run – Complete the shuttle in 25-m segments. Stimulus & Goals
Workout 4: 15 min Every 3 minutes for 15 minutes: 10 Pendlay rows 15 DB pull-overs NOTES
Stretching: 5 min 1 set: 1:00 barbell bicep mash / arm 1:00 barbell forearm mash / arm 1:00 double forearm stretch on wall
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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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