WARM-UP
3 sets: 10 Scap Pull up 10 Scap Push-ups 5 Kip Swing 5 Ring Push Ups 5 Ring Rows 5 Shoulder Press (35/45 lb) 3 sets: :20 Pullups or Muscle Up :20 Banded pull aparts 5 Push Press Pre-workout: 4 sets: 5 behind-the-neck strict press NOTES
Rx 5 x 3:00 rounds: 10 Push Press (155 / 105 lb) Max-rep weighted Strict Pullup (35 / 25 lb) – 2:00 rest between rounds INTERMEDIATE 5 x 3:00 rounds: 10 push presses (115 / 75 lb) Max-rep strict pull-ups – 2:00 rest between rounds BEGINNER 5 x 3:00 rounds: 10 push presses (45 / 35 lb) Max-rep Ring Rows – 2:00 rest between rounds Stimulus & Goals
Competition: 1 hr 30 min Warm Up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Shoulder-to-overhead 4 reps @ 65% of 1-rep max 2 reps @ 70% of 1-rep max 2 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max NOTES
Workout 3: 10 min Accessory 3 sets for quality: 15 banded face pulls 15 DB reverse flys NOTES
Workout 4: 20 min 5 rounds for time: 200/250-m Row 15 burpees over the rower – Rest 1:00 For time: 250-ft Handstand Walk 25 Deadlift (225/315 lb) Stimulus & Goals
Stretching: 10 min Accumulate: 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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