WARM-UP
1 set: 3:00 Row, Assault Bike, or Skierg 1 set: 4 incline Pushups on a box 6 Reverse Lunges 8 Scap Pull up 1 set: 4 incline or regular push-ups 6 Box Steps 8 Kip Swing 3 sets: 4 Chest-to-Bar Pullups 4 Pushups 4 Box Steps (20/24 in) – Rest 1:00 between sets. NOTES
Test With a partner: Every :90 for 30:00: 10 Chest-to-Bar Pullups 10 Pushups 10 Box Steps (20/24 in) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round cumulates time in a handstand or plank. Training With a partner: Every :90 for 30:00: 6 Pullups 8 push-ups 10 box step-ups (20/24 in) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round, cumulates time in a plank. Scaled With a partner: Every :90 for 30:00: 5 Ring Rows 5 elevated push-ups 5 box step-ups (12/20 in) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round, cumulates time in an elevated plank. Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min For time: 6/9-cal Assault Bike – Rest :30 11/15-cal Assault Bike – Rest 1:00 16/21-cal Assault Bike – Rest 1:30 21/27-cal Assault Bike – Rest 2:00 26/33-cal Assault Bike Stimulus & Goals
Strategy
Workout 3: 15 min 4 sets: 100-ft Handstand Walk 1:00 flutter kicks** – Rest 2:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 double forearm stretch :30 lacrosse ball pec mash / 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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