WARM-UP
3 sets: 10 Alternating Spiderman Stretch 10 Leg Swing (front and back) / leg :30 Row, Assault Bike, or Ski Jumper 4 sets: 5 Deadlift 100-m Run NOTES
Pre-workout: Build up to a 2-rep Power Clean RX: AMRAP 15: 1 Deadlift (275/185 lb) 50-m Run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run – Continue adding one rep to the deadlifts and 50-m to the run after each round. INTERMEDIATE AMRAP 15: 1 deadlift (185/125 lb) 50-m run 2 deadlifts 100-m run . . . BEGINNER AMRAP 15: 1 deadlift (95/65 lb) 50-m run 2 deadlifts 100-m run . . . Competition: 65 min Warm-up: 15 minutes see above Workout 1: 15 minutes Today's Rx Workout 2: 10 minutes Post-workout: On a 10:00 clock: Shoulder-to-overhead 5 reps @ 50% of 1-rep max 5 reps @ 60% of 1-rep max 5 reps @ 70% of 1-rep max 5 reps @ 80% of 1-rep max NOTES
Workout 3: 15 minutes Accessory Every 3:00 for 5 sets: For speed: 10 DB bench presses 20 Pushups NOTES
Stretching: 10 minutes 2 sets: 1:00 standing Leg Swing (front and back) 1:00 Sit and Reach
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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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