WARM-UP
3 sets: 1:00 Run, Assault Bike, Row, Skierg 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 Good Mornings 10 Air Squats 1 set: 10 Back Squat (empty barbell or training bar) 5 back squats (add 10-45 lb to each side) 5 back squats (add 10-45 lb to each side) 5 back squats (add 10-45 lb to each side) – Your next weight should be your starting weight. – Take weight out of a rack. NOTES
Test / Training For load: 5-5-5-5-10: Back Squat – Increase loading on each set as you build to a 10-rep max. Stimulus & Goals
Competition: 100 min Warm up: 20 min See above Workout 1: 20 min Today’s Rx Workout 2: 10 min 3 rounds for time: 15 Push Jerk (105/155 lb) 15 Box Jump Over (20/24 in) Stimulus & Goals
Workout 3: 40 min 10 rounds for time: 400-m Run OR 400/500-m Row OR 800/1,000-m Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Stretching: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg
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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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