WARM-UP
3 sets: :45 Skierg for calories 5 Inch-worm 10 Pushups 10 feet-elevated Ring Rows – Rest 1:00 between sets. 1 set: 5 Dumbbell Deadlift 5 Dumbbell Power Clean 5 Ring Dips 5 low-ring muscle-up transitions 3 handstand push-up negatives 3 Handstand Pushup 1.1.1 Muscle Up 4 handstand push-ups 2 sets: 2 muscle-ups 3 handstand push-ups 4 DB power cleans – Rest :30 between sets. NOTES
RX AMRAP 20: 2 Muscle Up 4 Handstand Pushup 8 Dumbbell Power Clean (35/50 lb) INTERMEDIATE AMRAP 20: 2 Chest-to-Bar Pullups 4 piked push-up 8 DB power cleans (20/35 lb) BEGINNER AMRAP 20: 2 low-ring muscle-up transitions 4 Pushups 8 DB power cleans (10/15 lb) Competition: 70 min Warm up: 20 min See Today Workout 1: 15 min Today’s Rx Workout 2: 15 min Shoulder Press For load: 8 reps (115%) 10 reps (112%) 12 reps (110%) – Rest 3:00 between sets. NOTES
Workout 3: 10 min 5 sets for load: 10 Strict Pullup 10 DB shrugs :30 DB farmers hold – Rest as needed between sets. – Use the same pair of DBs for all movements. NOTES
Stretching: 10 min 3 sets: 10 ATY Drill :30 reach, roll, and lift
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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
May 2024
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