WARM-UP
2 sets: 1:30 Row / Assault Bike / Skierg / Run 5 Inch-worm +1 Pushups / rep 10 empty-bar Deadlift 3 Wall Walk 10 empty-bar High Pull Clean 1 set: 3 handstand push-up negatives :20 headstand hold 3 kipping Handstand Pushup 10 handstand shoulder taps, slow 5 kipping HSPUs 1 set: 10 Sumo Deadlift (empty barbell) 10 Kip Swing 10 sumo-deadlifts + shrug 5 Chest-to-Bar Pullups 10 sumo-deadlift high pulls 5 Bar Muscle up 2 set: 10 Dumbbell Overhead Walking Lunge 2 sumo-deadlift high-pulls (workout weight) 2 Handstand Pushup 1-2 Bar Muscle up NOTES
Test For time: 400-m Run 50 Sumo Deadlift High Pull (55/75 lb) 50 Handstand Pushup 400-m run 20 Bar Muscle up 200-ft Dumbbell Overhead Walking Lunge (35/50 lb) – Use one DB. Training For time: 400-m run 50 sumo deadlift high pulls (55% max clean) 30 handstand push-ups /piked push-up 400-m run 20 Bar Muscle up / Chest-to-Bar Pullups / jumping chest-to-bar pull-ups 200-ft DB overhead walking lunge (25% max Jerk) – Use one DB. Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min 10 sets for calories: :30 Assault Bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub 60 RPMs NOTES
Workout 3: 20 min 7 sets for load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk Stimulus & Goals
Stretching: 10 min 2 sets: :30 Scorpion Stretch / side 1:00 standing pike stretch
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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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