WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press w/ a :03 pause at the top – Use an empty bar or light load. 1 set: 3 Wall Walk w/ a :03 hold at the top 10 Pushups :30 Handstand hold 10 piked push-up :20 Hollow Hold 2 x 3-5 strict handstand push-ups 2-3 sets: :20 Assault Bike (building in pace) 3-5 strict handstand push-ups Pre-workout: EMOM 7: 1-5 wall walks NOTES
Rx AMRAP 10: 7/10-cal. Echo bike / Assault Bike 10 strict Handstand Pushup INTERMEDIATE AMRAP 10: 7/10-cal. Echo bike 5 box assisted piked push-up BEGINNER AMRAP 10: 4/7-cal. Echo bike 10 Pushups Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min Main Lift 5 sets for speed and load: 5 Deadlift (40-50%) NOTES
Workout 3: 15 min Accessory 4 sets: 12 GHD Hamstring Curl 15 weighted sit-ups 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min 2 sets: 10 Cuban Press Barbell (PVC) 10 ATY Drill
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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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