WARM-UP
3 sets: :30 Row, Assault Bike, Skierg, or Run 10 Alternating Spiderman Stretch :30 barbell front-rack stretch 10 alternating Front Rack Lunge :30 PVC Front Squat 1 set: 5 Front Squat (45%) 4 front squats (50%) 3 front squats (55%) 2 front squats (60%) 2 front squats (70%) NOTES
Pre-Workout: On an 8:00 clock: Build to a 2-rep deficit Handstand Pushup or 2-rep Dumbbell Press Rx Partner AMRAP 12: 12 gymnastic kip Pullups 12 handstand Handstand Pushup – Split reps as needed. INTERMEDIATE Partner AMRAP 12: 12 gymnastic kip pull-ups 12 piked push-up BEGINNER Partner AMRAP 12: 12 Ring Rows 12 Pushups Stimulus & Goals
Competition: 62 min Warm up: 15 min See Above Workout 1: 15 min Main Lift 5 sets for load: 2 Front Squat (80%) NOTES
Workout 2: 12 min Today’s Rx Workout 3: 10 min Accessory 7 sets for load: 100-ft backward walking Sled Drag NOTES
Stretching: 10 min Accumulate: 30 ATY Drill 1:00 Doorway Pec 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
May 2024
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