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) 2 back squats (add 10-45 lb to each side) 2 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 6 sets for load: 3 Deadlift – Use the same load across all sets. Competition: 100 min Warm up: 20 min See above Workout 1: 20 min For load: Every 2:00 for 8 sets: 2 Back Squat NOTES
Workout 2: 20 min Every 2:00 for 6 rounds: 2 Legless Rope Climb (15 ft) Max Wall Balls in remaining time (14/20 lb)(9/10 ft) – Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round. Stimulus & Goals
Workout 3: 30 min Part 1: For time: 150 Weighted Box Step (20 in) – Use a 30/45 lb ruck. Part 2: 4 rounds for reps: :20 Air Squats :10 rest Rest 2:00 4 rounds for reps: :20 double-Dumbbell Deadlift (20/35 lb) :10 rest – Use loads and heights consistent with your week 10 variation. NOTES
Stretching: 10 min Accumulate: :30 Samson stretches / side :30 elevated pigeon pose / side :30 Sit and Reach
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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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