WARM-UP
3 sets: 10 reps or :30 of each movement: saddle stretch Samson stretches PVC Overhead Squat(weight in heels) Strict Situps (minimal arm movement) Good Mornings (neutral spine) Strict Pullup (full ROM) Strict Ring Dips (full ROM) 1 set: 2 x :30 Row // Chest and torso upright. 2 x :30 row // Hold the end of the stroke for :01. 2 x :30 row // Return the arms before the knees band. 2 x :30 // Speed up the cadence, but still extend the arms before the knees bend. 2 sets: 150-m row, holding 1:45-2:30/500-m pace Rest 1:00 NOTES
RX / Intermediate For time: 2,000-m Row BEGINNER For time: Max distance row in 8:00 Post-workout: 3 sets: Max unbroken Strict Ring Dips 1:00 plank hold Stimulus & Goals
Competition: 85 min Warm up: 20 min See above Workout 1: 20 min Today’s Rx Workout 2: 20 min For time: 15-12-9: strict handstand push-ups *Complete 21 Situps after each set. 15-12-9: Strict Ring Dips *Complete 21 sit-ups after each set. 15-12-9: Pushups *Complete 21 sit-ups after each set. Stimulus & Goals
Workout 3: 15 min 5 sets: 5 Chin up (supinated grip) 5 wide-grip Pullups (pronated grip) 10 alternating DB Renegade Row NOTES
Stretching: 10 min Accumulate: 2 sets: :30 Samson stretches / side :30 elevated pigeon pose / 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
May 2024
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