WARM-UP
1 set: :20 easy Row :20 moderate row :20 hard row :20 Inch-worms + Pushups 1 set: :20 easy row :20 moderate row :20 hard row :20 Superman hold 1 set: :20 easy row :20 moderate row :20 hard row :20 Hollow Hold 1 round: 200-m row 1 round: 5 abmat sit-ups 5 AbMat sit-ups with bent legs 1 round: 5 GHD Sit-up to parallel 5 full range of motion GHD sit-ups 2 sets: 25-m front carry – take turns each set, trading off with partner. 1 set: P1: 200-m row P2: 200-m row P1: 50-m front carry P2: 50-m front carry P1: 5 GHD sit-ups P2: 5 GHD sit-ups Test For time with a partner: 1,000-m Row 400-m weighted front carry (70/100 lb) 100 GHD Sit-up 400-m weighted front carry 1,000-m row – Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry. Training For time with a partner: 1,000-m Row 400-m weighted front carry 50% Max Front Squat 100 GHD Sit-up / abmat sit-ups 400-m weighted front carry 1,000-m row – Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry. Competition: Rest day STRETCHING 1 set: 1:00 Foam Roll Upper Back 1:00 Foam Roll Low Back, left side 1:00 foam roll lower back, right side
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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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