WARM-UP
2 sets: :10 Jumping Jack, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating back-step lunges :30 Ring Rows 1 set: 30 mountain climbers 10 Air Squats 10 Deadlift shrugs (from the hang) (empty barbell) 1 set: 30 mountain climbers 10 air squats 10 Muscle Clean (from the hang) (empty barbell) 1 set: 5 small Kip Swing + 5 big kips 1-3 ring Strict Pullup 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups 1-3 ring Muscle Up 2 sets: 10 Air Squats 1 ring Muscle Up 5 Hang Power Clean NOTES
Test 3 rounds for time: 400-m Run 21 Sumo Deadlift High Pull (65/95 lb) Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min Nasty Girls Compare to 2/5/22 Workout 2: 15 min 3 sets: 10 Skin the Cat (on rings) :30 Plank (on hands) 10 Strict Ring Dips :30 plank hold (on forearms) – Rest 2:00-3:00 between sets. NOTES
Workout 3: 10 min Today’s Rx Stretching: 10 min 2 sets: :30 figure-4 glute foam roll / side :30 Seated Straddle Stretch / side
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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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