WARM-UP
1 set: 200-m Run 10 Samson stretches :30 PVC Overhead Squat (pause in the bottom) :30 Ring support hold :30 Ring Rows 1 set: 200-m run 10 Alternating Spiderman Stretch :30 PVC overhead squats (pause in the bottom) :30 Strict Ring Dips :30 Strict Pullup 1 set: 200-m run 10 hamstring scoop stretch / leg :30 PVC overhead squats (pause in the bottom) :30 strict ring dips :30 Strict Chest-to-Bar Pullup NOTES
Test For time: 30 ring Muscle Up Training For time: 90 Reps Combination of Pullups or Ring Dips Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 10 min Today’s Rx Workout 2: 20 min For time: 50 Wall Balls (14/20 lb) (9/10 ft) 50 alternating Pistol – Rest 1:00 40 Kettlebell Swing (35/53 lb) 40 Knee to Elbow – Rest 1:00 30 Dumbbell Clean (20/35 lb) 30 Handstand Pushup – Use two DBs for the cleans. Strategy
Workout 3: 20 min 4 sets for quality: 25 seated leg raise 5 L-Sit Pullups 5 Wall Walk NOTES
Stretching: 10 min 1 set: 1:00 lacrosse-ball tricep mash / side 1:00 Lat Lacrosse Ball Roll / 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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