WARM-UP: 15 min
On a 8:00 Clock: 5 GHD Sit-up (adjust range of motion) 10 Reverse Lunges 5 Scap Pull-ups 5 Ring Rows or Strict Pullup 5 Kip Swing then 3-5 Sets: :20 Bar Muscle up :20 Rest Pre-workout: EMOM 10: :30 Weighted Pistol :30 Rest RX 3 Rounds For Max Reps: 1:00 GHD Sit-up 1:00 Walking Lunge 1:00 Bar Muscle up No Rest INTERMEDIATE 3 Rounds For Max Reps: 1:00 Partial Range of Motion GHD Sit-ups 1:00 Walking Lunges 1:00 Chest-to-Bar Pullups No Rest BEGINNER 3 Rounds For Max Reps: 1:00 Sit-ups 1:00 Walking Lunges 1:00 Pullups No Rest Competition: 60 min WARM-UP: 15 min see above Workout 1: 10 min Rounds: 3 Rounds For Max Reps: 1:00 GHD Sit-up 1:00 Walking Lunge 1:00 Ring Muscle Up No Rest Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTIONS GHD Sit-ups = Weighted Situps (20/14#) Ring Muscle-ups = Ring Muscle-up Progressions, Chest-to-Ring Pull-ups Workout 2: 10 min For Load: 5 Back Squat (50%) 3 Back Squats (60%) 1 Back Squats (70%) NOTES
Workout 3: 5 min For Reps: 1:00 Max Unbroken Back Squats (75%) NOTES
Workout 4: 15 min 3 Sets: 12 Heavy Glute Bridges 1:00 Weighted Plank 12 Alternating DB Renegade Rows NOTES
Stretching: 5 min Accumulate: 1:00 Foam Rolling Lats / Side 1:00 Lacrosse Ball Roll / Foot
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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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