WARM-UP
3 sets: 9/12-calorie Row 10 PVC Good Mornings 20 Alternating Spiderman Stretch (10/side) 1 set: :20 max calorie row :20 Farmer Walks hold 1 set: :20 max calorie row :20 farmers carry walk / jog NOTES
For time: 1:00 max calorie Row 150-m DB Farmer Walks (50 / 35 lb) – Complete as many rounds as needed to accumulate 120/150 calories INTERMEDIATE For time: 1:00 max calorie row 150-m DB farmers carry (35 / 20 lb) – Complete as many rounds as needed to accumulate 100/120 calories. BEGINNER For time: 1:00 max calorie row 150-m DB farmers carry (15 / 10 lb) – Complete as many rounds as needed to accumulate 65/80 calories. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min Deadlift: For load: 10 reps (105%) 12 reps (100%) 14 reps (95%) – Rest 3:00 NOTES
Workout 3: 15 min 4 sets for load: 1:00 KB front-rack hold 15 sumo-stance Good Mornings NOTES
Stretching: 5 min 2 sets: :30 Banded Shoulder Stretch / Side / side :30 Wrist Extension Stretch / 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
April 2024
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