WARM-UP
1 set: 1:00 alternating Samson stretches :30 knee push-ups :30 Bent over row(empty bar) 1:00 Up-Downs + jump and reach :30 Scap Pull up :30 Shoulder Press 5 sets: 5 Push Press (building) – Rest :30- 1:00 between sets. NOTES
Everyone EMOM 10: 5 Push Press – Add load every 2:00. Right into… EMOM 5: 1 push press – Add load every 1:00. Post-workout: 3 sets: 10 DB Bulgarian split squats / leg – 1 DB in each hand. – Build in weight across sets. Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min HALF COLLIN 3 rounds for time: 400-m sandbag carry (50/35#) 12 Push Press (115/75#) 12 Box Jumps (24/20″) 12 Sumo Deadlift High Pull (95/65#) Stimulus & Goals
Workout 3: 20 min 5 sets for load: 10 Dumbbell Hang Power Clean 10 DB shrugs :30 DB farmers hold – Rest as needed between sets. – Use the same pair of DBs for all movements. NOTES
Stretching: 10 min 2 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts
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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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