WARM-UP
3 sets: :20 work/:10 rest Shoulder Taps Jumping Jack Up-Downs 2 sets: 10 ATY Drill 5 single-arm DB seated strict press / arm 10 dumbbell front squat 10 Russian KB swing 3 sets: 5 Kettlebell Swing 5 Dumbbell Thruster – Rest :30 between sets. Pre-workout: On a 10:00 clock: 1 Thruster – Build to your heaviest single. NOTES
Rx 10 rounds for time: 10 Kettlebell Swing (16/24 kg) 10 Dumbbell Thruster (25/35 lb) INTERMEDIATE 10 rounds for time: 10 KB swings (12/20 kg) 10 dumbbell thrusters (20/25 lb) BEGINNER 10 rounds for time: 7 KB swings (8/12 kg) 7 dumbbell thrusters (10/15 lb) Stimulus & Goals
Competition: 65 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 20 min 3 rounds for time: 400-m Run 30 Toes-to-Bar 20 strict handstand push-ups Stimulus & Goals
Stretching: 10 min Accumulate: 2:00 frog stretch
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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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