WARM-UP
1 set: 200-m jog (easy pace) 10 alternating Elbow to Instep 10 Leg Swing / leg (front and back) 1 set: 200-m jog (moderate pace) 10 alternating Samson stretches 10 leg swings / leg (across the body) 1 set: 200-m jog (moderate pace) 10 alternating Lunge 10 Air Squats 1 set: 200-m jog (fast pace) 1:00 alternating Pistol NOTES
Test For time and reps: EMOM 16: Min. 1 | Max Handstand Min. 2 | Dumbbell Press (25/35 lb) Min. 3 | Max hang from a pull-up bar Min. 4 | Strict Pullup – Score is total seconds held + total reps completed. – Perform just one attempt on the holds each minute. Training For time and reps: EMOM 16: Min. 1 | Max Piked box hold Min. 2 | DB shoulder press (20% Max SP each) Min. 3 | Max hang from a pull-up bar Min. 4 | banded strict pull-ups – Score is total seconds held + total reps completed. – Perform just one attempt on the holds each minute. Stimulus & Goals
Competition: 80 min Warm up: 15 min See above Workout 1: 20 min 5 rounds for reps: 400-m Run 1:00 alternating Pistol Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 15 min Every 3:00 for 5 sets: 15 weighted GHD Hip Extension (25/45 lb) 100-ft sandbag carry (100/150 lb) NOTES
Stretching: 10 min 2 sets: :30 Scorpion Stretch / side 1:00 standing pike stretch
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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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