1 set:
5:00 Assault Bike 3 sets: 10 Banded Side Steps (each side) 10 Air Squats with a band on 10 banded hip thrusts 4 set: :20 plate squats (10 lb plate) :10 plate squats hold 1 set: 10 Front Squat (empty bar) 5 front squats (building in weight) 5 front squats (building in weight) 3 front squats (building in weight) – Your next weight should be your starting weight. NOTES
Pre-workout: EMOM 8: 3 Push Jerk RX 2 rounds for time: 100 Double Unders 25 shoulder-to-overheads (65/95 lb) 25 Burpees INTERMEDIATE 2 rounds for time: 1:30 double-unders 25 shoulder-to-overheads (55/75 lb) 25 burpees BEGINNER 2 rounds for time: 75 Single-Unders 25 shoulder-to-overheads (35/45 lb) 15 burpees Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 1 Front Squat – Building to your heaviest single. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 4 sets: 6 Front Rack Step-ups (6/leg) NOTES
Stretching: 10 min 1 set: 1:00 Banded Shoulder Stretch / Side 1:00 pigeon pose / side
0 Comments
Leave a Reply. |
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
Categories |