WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press w/ a :03 pause at the top – Use an empty bar or light load. 1 set: :30 row 3 Wall Walk w/ a :03 hold at the top 10 Pushups 1 set: :30 row :30 Handstand 10 piked push-up :30 Hollow Hold 10 jumping ring dips 2 sets: :20 row (moderate pace) 5 Handstand Pushup :20 row (moderate pace) 5 Ring Dips NOTES
Pre-workout: 4 sets: :20 ring-dip hold (top) – Rest :10 :20 ring-dip hold (bottom) – Rest :10 RX 3 rounds for reps: 1:00 Handstand Pushup 1:00 Farmer Walks hold – Rest 3:00 between couplets. 3 rounds for reps: 1:00 Ring Dips 1:00 DB Front Rack Carry hold – Choose your own loading for DBs. INTERMEDIATE 3 rounds for reps: 1:00 piked push-up 1:00 DB farmer carry hold – Rest 3:00 between couplets. 3 rounds for reps: 1:00 banded ring dips 1:00 DB front rack hold – Choose your own loading for DBs. BEGINNER 3 rounds for reps: 1:00 Dumbbell Shoulder Press - Floor 1:00 DB farmer carry hold – Rest 3:00 between couplets. 3 rounds for reps: 1:00 foot assisted ring dips 1:00 DB front rack hold – Choose your own loading for DBs. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 25 min 6 rounds for time: 10 Burpee Box Jump (24/30-in) 800/1,000-m Assault Bike Stimulus & Goals
Workout 3: 15 min 3 sets: 8 x (1 Single-Leg Deadlifts + 1 single-leg KB step-back lunge)/leg 10 GHD Back Extension – Rest :30 between legs/ movements & 2:00 between sets. NOTES
Stretching: 10 min 3 sets: :20 Doorway Pec Stretch / side 10 PVC Pass-throughs
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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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