WARM-UP
2 sets: 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 1 set: :20 Row, Assault Bike, Skierg 10 Medicine Ball Squat (14/20 lb) 10 Situps 5 DB suit case deadlift / arm 1 set: :20 row, bike, skierg 10 wall-ball push press (9/10 ft) (14/20 lb) 10 V Ups 5 DB Sumo Deadlift High Pull / arm 1 set: :20 row, bike, skierg 10 Wall Balls (9/10 ft) (14/20 lb) 10 GHD Sit-up to parallel 10 alternating Dumbbell Snatch 1 set: :20 row, bike, skierg 5 wall-ball shots (9/10 ft) (14/20 lb) 5 GHD Sit-ups 10 alternating DB snatch NOTES
Rx / Intermediate AMRAP 25 w/ a partner: 50 calories 50 Dumbbell Snatch (35/50 lb) 50 GHD Sit-up 50 Wall Balls (14/20 lb) (9/10 ft) – Use any machine available for the calories. BEGINNER AMRAP 25 w/ a partner: 50 calories 50 dumbbell snatches (10/15 lb) 50 sit-ups 50 wall-ball shots (6/10 lb) (9/10 ft) – Use any machine available for the calories. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 20 min Deadlift: 20-rep test NOTES
Workout 3: 15 min 5 sets for quality: 10 Single-Leg Deadlifts / leg 15 GHD Back Extension - specific NOTES
Stretching: 5 min Accumulate: 1:00 Couch Stretch / leg 1:00 Foam Roll Upper Back
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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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