WARM-UP
1 set: :20 Jumping Jack 5 Inch-worm 10 Samson stretches 10 scap-only Ring Rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack Squat 10 ring rows – Walk the feet forward to increase the difficulty of the row. 1 set: 5 pause ring rows 5 ring rows (Feet on the floor in front of the rings). 5 ring rows to parallel (Elevate the feet onto a box). 1 set: :10 ring rows (body parallel to the ground) :10 rest :10 Hand Release Push-ups :10 rest :10 Air Squats NOTES
Test / Training 10 sets for reps: :20 Ring Rows (body parallel to the ground for Test) :10 rest :20 Hand Release Push-ups :10 rest :20 Air Squats :10 rest Stimulus & Goals
Competition: 75 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 20 min 5 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES
Workout 3: 15 min 3 sets: 400-m Run 5 left-arm DB Turkish Get-up (50/35 lb) 5 right-arm DB Turkish get-up (50/35 lb) – Rest 2:00 between sets. Stimulus & Goals
Stretching: 10 min 2 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts
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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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