WARM-UP
2 sets: 12/15-cal. Skierg 10 Banded pull aparts 10 Scap Pull up 2 sets: 10-15 V Ups 10 Ring Rows 10 Kip Swing 1 set: 3 rope pull-ups (slow) 3 rope knee-to-elbows (slow) 3 hanging rope lock off (slow) 3-4 sets: 1 Rope Climb – Rest :30-1:00 between sets. NOTES
Rx For time: 30 Rope Climb (15 ft) INTERMEDIATE On a 15:00 clock: Max rope climbs (15 ft) BEGINNER For time: 60 Pull-to-Stands Stimulus & Goals
Post-workout: 3 sets: :20 single-arm plank hold (right) :20 single-arm plank hold (left) :20 Seated L Sit Competition: 1 hr 20 min Warm Up: 15 min See Above Workout 1: 15 min See Today’s Rx Workout 2: 10 min Post-workout: On a 10:00 clock: Snatch 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max 3 reps @ 85% of 1-rep max 3 reps @ 90% of 1-rep max NOTES
Workout 3: 20 min Every 2:00 for 10 sets: For speed: 50-m Prowler Push sprint NOTES
Workout 4: 10 min 3 sets: 1:00 GHD Sorenson hold 30 GHD Sit-up to parallel NOTES
Stretching: 10 min 2 sets: 1:00 reach, roll, and lift :30 90/90 shoulder rotation
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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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