WARM-UP
3 sets: 5 Inch-worm 5 x 2 Shoulder Taps + 1 Pushups 5 pause double-KB front squats 5 KB / dumbbell front squat – Rest as needed 1 set: 10 Front Squat (empty bar) 5 front squats (light) 5 front squats (moderate) – Rest as needed. NOTES
Test / Training For load: 5-5-5-5-10: Front Squat – Increase loading on each set as you build to a 10-rep max. Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min For time: 21-15-9: DB devils presses (20/35 lb) – Perform 10 x 50-ft shuttle run after each set. Stimulus & Goals
Workout 3: 10 min 2 sets for reps: :45 weighted sit-ups (14/20 lb) – Rest :15 :45 Situps – Rest :15 1:00 sandbag bear hug hold (100/150 lb) – Rest 2:00. NOTES
Stretching: 5 min 1 set: 1:00 pigeon pose / side
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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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