WARM-UP
1 set: :30 Row (easy pace) 10 Pushups 1 set: :30 row (moderate pace) 5-10 piked push-up 1 set: :30 row (moderate pace) 5 handstand push-up negatives 1 set: :30 row (fast pace) 5-10 Handstand Pushup :30 row (fast pace) EMOM 5: 3 Clean and Jerk – Building in load. 1 set: 5 handstand push-ups 5 clean and jerks (workout weight) 5 calorie row NOTES
Test AMRAP 20: 3-6-9-12-15… etc. Handstand Pushup Clean and Jerk (95/135 lb) Calorie Row Training AMRAP 20: 3-6-9-12-15… etc. Handstand Pushup Clean and Jerk (55% Max) Ladder Snake hop lateral - each jump = 1 rep Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 30 min 2 sets for total time: 200-m Run 400-m run 800-m run 100-m sprint – Rest 1:00 between each distance. Stimulus & Goals
Workout 3: 5 min 8 sets for total reps: :20 GHD Sit-up :10 rest NOTES
Stretching: 10 min 1 set: :45 Scorpion Stretch / side :45 lacrosse ball upper back / side :45 table tops
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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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