WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, Skierg 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 1 set: 20 Box Steps 10 Hand Release Push-ups 10 V Ups 1 set: 10 Box Jumps (step down) 10 Shoulder Press 10 Hanging Knee Raises 1 set: 10 box jumps 10 Push Press 10 knees-to-armpits 2 sets: 5 push presses 5 Toes-to-Bar NOTES
Test Open 12.3 AMRAP 18: 15 Box Jumps (20/24 in) 12 Push Press (75/115 lb) 9 Toes-to-Bar – Step down from the box. Training AMRAP 18: 15 box jumps (50% max) 12 push presses (55% max jerk) 9 Bench Leg Raise – Step down from the box. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min 3 sets for load: 100-m Prowler Push 25 weighted GHD Hip Extension NOTES
Workout 3: 10 min 5 sets: :40 strict handstand push-ups – Rest :20 :40 alternating DB Renegade Row – Rest :20 NOTES
Stretching: 10 min 2 sets: :30 Calf Stretch / side :30 banded overhead lat stretch / side
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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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