Warm Up:
1 set: 10 alternating Samson stretches 10 alternating Plank reach-throughs 10 alternating Scorpion Stretch 10 Good Mornings (unloaded) 1 set: 30 Jumping Jack 10 Air Squats 30 skier jacks 10 alternating Lunge 30 mountain climbers 1 set: 10 Staggered Stance Good Mornings / leg (empty barbell) 10 Sumo Deadlift High Pull (empty barbell) 10 alternating Weighted lunge (empty barbell) 1 set: Focus on the back position in the set-up and sitting up tall on the rower. 20 pulls Row (easy pace) 10 single-arm KB suit case deadlift / arm 1 set: Focus on driving the heels down and standing up fast to create momentum behind the KB. 20 pulls on the rower (moderate pace) 5 single-arm KB swings / arm 1 set: Focus on pulling the chest up away from the KB as the athlete is swinging. 20 pulls on the rower (fast pace) 5 single-arm KB swing / arm 1 set: 5 single-arm KB swing / arm 20 pulls on the rower 10 alternating barbell lunges (workout weight) RX AMRAP 20: 10 Russian single-arm KB swings, right (35/53 lb) 10 Russian single-arm KB swings, left 250-m Row 10 Weighted lunge, right (65/95 lb) 10 barbell lunges, left INTERMEDIATE AMRAP 20: 10 single-arm KB swings, right (26/35 lb) 10 single-arm KB swings, left 250-m row 10 barbell lunges, right (55/75 lb) 10 barbell lunges, left – KB swings to eye level. BEGINNER AMRAP 20: 10 single-arm KB swings, right (18/26 lb) 10 single-arm KB swings, left 250-m row 10 barbell lunges, right (35/45 lb) 10 barbell lunges, left – KB swings to eye level. Competition: Rest Day Stretching: Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side
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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
April 2024
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