WARM-UP
3 sets: 10 banded PVC Pass-throughs 10 Banded pull aparts 10 Hollow Rock 3 sets: :15 Handstand :15 ring-dip hold (bottom) :15 Sumo Deadlift 1 set: 10 sumo deadlift + shrug 5 Ring Dips 1 set: 10 Sumo Deadlift High Pull 5 ring dips 2 sets: 6 sumo deadlift high pulls NOTES
Test AMRAP 12: 12 Ring Dips 12 Sumo Deadlift High Pull (75/115 lb) Training AMRAP 12: 12 Box dips 12 Sumo Deadlift High Pull (55% max clean) Stimulus & Goals
Competition: 75 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min 6 sets: 5 Toes-to-Bar 4 gymnastics kipping Pullups 3 Bar Muscle up – Rest as needed between sets. NOTES
Workout 3: 15 min Every 3:00 for 5 sets: 10 Bench Press :45 Plank (on forearms) NOTES
Stretching: 10 min 1 set: 1:00 Doorway Pec Stretch / side 1:00 Couch Stretch / 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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