WARM-UP
2 sets: 10 PVC Pass-throughs 20 alternating Shoulder Taps 2 sets: 5 Push Up to Down Dog 10 V Ups 15-m Bear-crawl 1 set: 10 Kip Swing 5 wall kick-ups (quarter height) 10 Hanging Knee Raises 5 wall kick-ups (half height) 5 knees-to-armpits 5 wall kick-ups (full) 5 Toes-to-Bar 5 Wall Walk 4 sets: 5 Push Jerk NOTES
Pre-workout: 4 sets: 10 Shoulder Press RX AMRAP 12: 50-ft. Handstand Walk 20 Toes-to-Bar 10 Push Jerk (105/155 lb) INTERMEDIATE AMRAP 12: 30 Shoulder Taps 10 toes-to-bar 10 push jerks (75/115 lb) BEGINNER AMRAP 12: 50-ft. Bear-crawl 10 hanging knee raises 10 Push Press (35/45 lb) Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min On a 20:00 clock: 5 sets for reps: 0:00-2:00: 200-m Run Max Double Unders 2:00-4:00: Rest Stimulus & Goals
Workout 3: 10 min 3 sets: 1:00 Pushups :30 L-Hold Hang NOTES
Stretching: 10 min 2-3 sets: :20 Doorway Pec Stretch / side 20 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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