WARM-UP
1 set: 1:00 Assault Bike (easy) :20 Hollow Hold :20 Superman 10 Kip Swing 1 set: :40 bike (moderate) :15 hanging tuck hold 3-5 Strict Pullup 3-5 kipping Pullups 1 set: :30 bike (moderate-to-hard) :10 L-Sit 2 x 1-5 Bar Muscle up – Rest as needed between sets of bar muscle-ups. NOTES
Test EMOM 21: Min. 1 | 10/15-calorie Assault Bike Min. 2 | :20 L-Sit Min. 3 | max reps Bar Muscle up Training EMOM 21: Min. 1 | 30 sec calorie Assault Bike Min. 2 | :15 L-Sit or H-Sit Min. 3 | max reps banded strict pull-ups Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 40 min Part 1 1 set for time: 1,600-m ruck/jog – Use a 30/45-lb ruck. Rest 5:00-10:00 between Part 1 and Part 2 Part 2 7 sets for total reps: 1:00 weighted Walking Lunge 1:00 rest – Use a 30/45-lb ruck. NOTES
Stretching: 5 min 1 set: 1:00 lacrosse ball shoulder mash / side 1:00 Yoga - Cobra Position
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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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