WARM-UP
1 set: 1:00 calorie Row (slow) :30 straight arm Plank hold 1:00 calorie row (moderate) :30 Handstand 1:00 calorie row (fast) 10 Shoulder Press (empty bar) 3 sets: 8 Push Press (building) NOTES
Pre-workout: 8 sets for load: 2 Shoulder Press RX 2 rounds for time: 27 Push Press (75/115 lb) 38/54 calorie Row INTERMEDIATE 2 rounds for time: 27 push presses (65/95 lb) 38/54 calorie row BEGINNER 2 rounds for time: 27 push presses (empty bar) 38/54 calorie row Stimulus & Goals
Competition: 65 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 10 min For time: 30 Back Squat (75%) NOTES
Workout 3: 15 min EMOM 15: Min. 1 | :40 Dumbbell Deadlift (35/50 lb) Min. 2 | :40 Hollow Hold Min. 3 | :40 Banded Side Steps NOTES
Stretching: 10 min 2 sets: :30 alternating Scorpion Stretch :30 forearm stretch / side
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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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