WARM-UP
3 sets: :30 mountain climbers 50-ft Bear-crawl 10 PVC Pass-throughs 10 Scap Pull up 10 Pushups :20 hamstring scoop stretch / leg 1 set: 10 Push Press (empty barbell) 8 push presses (light load) 7 push presses (workout weight) 1 set: :10 hanging L-sit hold 3-5 Strict Pullup 2 L-Sit Pullups 1 set: 5 Push Press 2-3 L pull-ups – Use workout weight. NOTES
Pre-workout: On a 8:00 clock for load: Build to a 2-rep Push Press from the floor RX AMRAP 10: 5 Push Press (95/135 lb) 3 L-Sit Pullups INTERMEDIATE AMRAP 10: 5 push presses (65/95 lb) 3 Strict Pullup BEGINNER AMRAP 10: 5 push presses (35/45 lb) 3 banded strict pull-ups Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 20 min 5 x 3:00 rounds for reps: 200-m Medicine Ball Run (14/20 lb) Max reps Wall Balls – Rest 1:00 between rounds. Stimulus & Goals
Workout 3: 15 min Deadlift 1 set: 10 reps (40%) 8 reps (50%) 6 reps (60%) Max unbroken reps (70%) – rest 2:00 between percentages. NOTES
Workout 4: 15 min Every 3:00 for 15:00: 8 Bulgarian split squats (8/leg) 15 barbell Good Mornings NOTES
Stretching: 10 min 3 sets: :30 reach, roll, and lift 30 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
April 2024
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