WARM-UP
1 set: :20 Plank :30 banded PVC Pass-throughs :40 Lunge 1 set: :20 Handstand :30 banded pvc pipe around the world :40 Box Steps 1 set: :20 handstand hold against the wall :30 Banded pull aparts :40 Air Squats 1 set: 3 negative Handstand Pushup 1 set: 3 kipping Handstand Pushup 1 set: 3 strict handstand push-ups Pre-workout: On a 5:00 clock: Max-distance Handstand Walk NOTES
RX For total time: 3 rounds: 12 strict handstand push-ups 50 Air Squats – Rest 3:00 – 3 rounds: 12 kipping Handstand Pushup 25 Box Jumps (20/24 in) INTERMEDIATE For total time: 3 rounds: 6 handstand push-up negatives 50 air squats – Rest 3:00 – 3 rounds: 6 kipping handstand push-ups 25 box jumps (20/24 in) BEGINNER For total time: 3 rounds: 15 Hand Release Push-ups 30 air squats – Rest 3:00 – 3 rounds: 15 Pushups 15 box jumps (20/24 in) Stimulus & Goals
Competition: 70 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min Shoulder Press 4 sets: 8 reps (100%) – Rest 1:00 between sets. NOTES
Workout 3: 15 min 5 sets for load: 6 Weighted Pull up – Rest 2:00 between sets. NOTES
Stretching: 5 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift
0 Comments
Leave a Reply. |
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
Categories |