WARM-UP
AMRAP 4: 10 Alternating Spiderman Stretch 10 Double knee in Plank 10 Air Squats 10Jumping Jack 1 set: 200-m Run 10 Up-Downs 200-mRow 10 Burpees 200-m Run NOTES
RX 3 rounds for time of: 500/400-m Row 21 Burpees 400-m Run INTERMEDIATE 3 rounds for time of: 500/400-m row 15 burpees 400-m run BEGINNER 3 rounds for time of: 300/200-m row 15 burpees 200-m run Stimulus & Goals
Strategy
Competition: 1 hr 10 min Warm-up: 15 minutes see above Workout 1: 20 minutes Rx above Workout 2: 10 minutes Post-workout: On a 10:00 clock: Shoulder-to-overhead 5-reps @ 40% of 1-rep max 5-reps @ 50% of 1-rep max 5-reps @ 60% of 1-rep max 5-reps @ 70% of 1-rep max NOTES
Workout 3: 15 minutes Accessory 5 sets: 20 alternating Dumbbell Shoulder Press - Floor 20 alternating DB Bent Over Rows NOTES
Stretching: 10 minutes 2 sets: 1:00 Banded Hamstring stretch / side :30 seated torso twist / side :30 Scorpion Stretch hold / side
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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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