WARM-UP
3 sets: 1:00 Row 1:00 Skierg 1 set: 10 wide stance Air Squats 10 narrow stance air squats 10 air squats 10 Reverse Lunges 3-5 sets: 5 Reverse Lunges – Build in load to your first working set. NOTES
Test AMRAP 12: 12 Front Squat (75/115 lb) 30 crossover singles Training AMRAP 12: 12 Front Squat 55% Max 30 crossover singles / Double Unders / Single-Unders Post-workout: Accumulate: 25 GHD Sit-up 25 GHD Hip Extension Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 20 min 6 sets for load: 3 back-rack reverse lunges / leg – Rest 3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 5 min EMOM 5: 3 left-arm Dumbbell Power Snatch (50/70 lb) 3 left-arm single-arm Dumbbell Thruster 3 right-arm DB power snatches 3 right-arm single-arm DB thrusters – Complete all movements each minute. NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / leg :30 Lacrosse Ball Roll / Foot
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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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