WARM-UP
3 sets: 5 Box Steps (24 / 20 in) 10 Pushups 15 Jumping Jack 1 set: 10 Double knee in Plank 10 Ring Rows 10 double-knee tucks in a plank 5 Strict Pullup 10 double-knee tucks in a plank 5 Strict Chest-to-Bar Pullup 10 double-knee tucks in a plank NOTES
Rx AMRAP 20: 5 strict Chest-to-Bar Pullups 10 Ring Push Ups 20 Box Steps (30 / 24 in) INTERMEDIATE AMRAP 20: 5 strict pull-ups 10 ring push-ups 20 box step-ups (24 / 20 in) BEGINNER AMRAP 20: 5 banded strict pull-ups 10 Pushups 20 box step-ups (20 / 12 in) Stimulus & Goals * Aim to get at least 5 rounds. * We’re working on strict gymnastics strength and muscular endurance in the pull-up and push-up. Today, we want to keep the range of motion for both the strict chest-to-bar pull-ups and ring push-ups. If you need to use a band in order for you to make contact with your chest, that’s fine! We would prefer you perform banded chest-to-bar-pull-ups rather than strict pull-ups with no band. The same goes for the ring push-ups — we would rather see you go to your knees and perform ring push-ups, than go to your toes and perform regular push-ups. We want to work the added range of motion both those movements provide. * On the box step-ups, we are looking to challenge ourselves with a higher box than normal. Even if it means pushing off your knee to assist yourself to get up, we want the higher box. Strategy
Competition: 65 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Build up to a 1-rep-max shoulder-to-overhead NOTES
Workout 3: 10 min Accessory 3 sets for load: 6 single-arm tempo Dumbbell Push Press / arm 10 single-arm DB rows NOTES
Stretching: 10 min Accumulate: 30 ATY Drill – Use 2.5 or 5-lb plates
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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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