Warm Up:
2 sets: 25-ft Inch-worm 25-ft Toy Soldier 25-ft Walking Lunge + twist 25-ft Bear-crawl 25-ft Backward Bear crawl 25-ft duck walk 10 Alternating Spiderman Stretch 10 jump squat 3 sets: 1:00 Row – Rest 1:00 NOTES
For time: 5,000-m Row BEGINNER On a 15:00 clock: Max meters on the rower Stimulus & Goals
Strategy
Post-workout: 1 set: 400-m KB Farmer Walks (70 / 53 lb) Competition: 70 min Warm Up: 15 min See Above Workout 1 : 25 min Today’s Rx Workout 2: 10 min Post-workout: On a 10:00 clock: Clean 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: 10 min Accessory 5 sets: 30 Plate Hop (45/35-lb plate) 5 weighted box jumps (12/20 in) – Rest as needed between sets. STRETCHING: 10 min Accumulate: 1:00 pigeon pose / side 2:00 Foam Roll Upper Back and Foam Roll Low Back
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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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