WARM-UP 1 set: 35/50 calorie Assault Bike 3 sets: 10 Squat Therapy 50 foot single-arm overhead KB carry/arm 1 set: 10 Kip Swing 1 Turkish Get-up / arm 1 set: 5 Pullups 1 Turkish get-up/arm (increase weight) 1 set: 5 pull-ups 1 Turkish get-up/arm (workout weight) NOTES
Test For time: 60 Pullups 20 KB Turkish Get-up (35/53 lb) – Switch arms as needed. Training 60 pull up (scale to where you can knock it out in 6 sets w/ Ring Rows, banded strict pull-ups or Jumping pull-ups 20 KB Turkish Get-up @ 55% Stimulus & Goals
Competition: 65 min Warm up: 15 min See above Workout 1: 10 min Today’s Rx Workout 2: 20 min 5 sets: Every 3:00 for reps: 400-m Run Max GHD Sit-up – Rest 1:00 between rounds. Stimulus & Goals
Workout 3: 10 min For time: 150 Double Unders 50 alternating DB snatches (35/50 lb) 150 double-unders Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball pec mash / side 1:00 lacrosse ball shoulder mash / 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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