WARM-UP
3 sets: 1:00 Assault Bike, Row, Skierg, or Run 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 Good Mornings 10 Air Squats 1 set: 10 Back Squat (35/45 lb) 10 back squats (add 10-45 lb to each side) 8 back squats (add 10-45 lb to each side) 5 back squats (add 10-25 lb to each side) 5 back squats (add 10-25 lb to each side) 5 back squats (add 10-25 lb to each side) – Your next weight should be your starting weight. – Take weight out of a rack. NOTES
Rx / Intermediate 3 rounds each for time with a partner: 400/500-m Row 21 Burpees 400-m Run BEGINNER 3 rounds each for time with a partner: 200/250-m row 12 burpees 200-m run Stimulus & Goals
Competition: 1 hr Warm Up: 15 min See Above Workout 1: 20 min MAIN LIFT Back Squat: 20-rep test NOTES
Workout 2: 15 min Today’s Rx Stretching: 10 min 2 sets: :30 alternating standing Figure 4 stretch :30 Standing Hamstring Stretch / 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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