WARM-UP
3 sets: 1:00 Assault Bike, Row, Skierg, or Run 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 Good Mornings 10 Air Squats 1 set: 10 Back Squat (35/45 lb) 5 back squats (add 10-45 lb to each side) 5 back squats (add 10-45 lb to each side) 5 back squats (add 10-45 lb to each side) – Your next weight should be your starting weight. NOTES
RX / Intermediate / Beginner On a 20:00 clock: 10 rounds: 3 Front Squat 1:00 calories on any machine – Increase front squat load as desired. Stimulus & Goals
Post-workout: On a 3:00 clock: Max-effort Plank hold – Rest as little as possible/try to go unbroken. – Add load for athletes who can perform 3:00 unbroken. Competition: 80 min Warm up: 20 min See above Workout 1: Main Lift Back Squat 4 sets: 10 reps (90%) – Rest 1:00 between sets. NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 4 rounds for time: 25 GHD Sit-up 100-ft sandbag carry (150/100 lb) NOTES
Stretching: 10 min 2 sets: 1:00 quad foam roll 1:00 saddle stretch
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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
March 2024
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