WARM-UP
On a 7:00 clock: 10 PVC Pass-throughs 10 Overhead Lunge 10 butt kickers / leg 10 Superman 5-10 piked push-up 3 sets: 3-5 deficit Handstand Pushup – Rest 1:00 between sets. 1 set: 10 double-KB / Dumbbell Deadlift 10 double-KB / Dumbbell Overhead Walking Lunge 8 double-KB / DB deadlifts 8 double-KB / DB overhead walking lunges – Use light loads for the 10s and workout weight for the 8s. 1 set: 2 deficit handstand push-ups 4 double-KB / DB deadlifts 6 double-KB / DB overhead walking lunges NOTES
Test FIBONACCI FINAL For time: 5-8-13: Deficit Handstand Pushup Double Dumbbell Deadlift (50/70 lb) – Touch all 4 heads of the DBs to the floor. Then… 89-ft double-KB or Dumbbell Overhead Walking Lunge (35/53 lb) Training For time: 5-8-13: single-arm DB seated strict press @ 35% max Shoulder press / each Double Dumbbell Deadlift (same DB's) – Touch all 4 heads of the DBs to the floor. Then… 89-ft double-KB or Dumbbell Overhead Walking Lunge Stimulus & Goals
Competition: 100 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 25 min Every 2:30 building to a heavy set: 2 Hang Power Snatch 2 Hang Squat Snatch – Start at 65/95 lbs and add load with each set. Stimulus & Goals
Workout 3: 10 min AMRAP 8: 15 GHD Sit-up :30 Plank (forearms) Stimulus & Goals
Workout 4: 25 min On a 25:00 clock: :48 Assault Bike (slow-to-moderate) :12 Assault Bike (fast) Stimulus & Goals
Stretching: 10 min 2 sets: :30 seated pike stretch :30 Seated Straddle Stretch :30 single-leg 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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