WARM-UP
3 sets: 20 Shoulder Taps 10 Deadlift (35/45 lb) 5 Pushups 1 set: 1 Wall Walk 1 kick up to Handstand (or pike hold) 1 wall walk 50-ft Bear-crawl forward 50-ft Bear-crawl backward 5-10 Handstand Pushup NOTES
AMRAP 12: 7 Box Jumps (36/30 in) 14 Kettlebell Swing (32/24 kg) INTERMEDIATE AMRAP 12: 7 box jumps (24/20 in) 14 KB swings (24/16 kg) BEGINNER AMRAP 12: 7 box jumps (20/12 in) 14 KB swings (16/8 kg) Post Workout 4 sets: 50-ft. single KB front rack lunge – Rest as needed between sets Competition: 1 Hr 15 min Warm-up: 15 minutes see above Workout 1: 20 minutes Push Pull 5 sets: 12 unbroken Deadlift (155/225 lb) Max unbroken Handstand Pushup – Rest 1:00 between sets. Stimulus & Goals
Strategy
Workout 2: 15 minutes Today's Rx Workout 3: 15 minutes Accessory 3 sets: 1:00 Pushups :30 L-Hold Hang NOTES
Stretching: 10 minutes 5 sets: :30 foam roll calves / side :30 t-spine foam roll
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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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