WARM-UP
1 set: 1:00 Row 10 alternating Scorpion Stretch 10 KB / Dumbbell Deadlift 1 set: 1:00 row 10 burpee Broad Jumps 10 single-arm Kettlebell Swing / arm 1 set: 1:00 row 10 Box Steps 10 Russian KB swings 1 set: 1:00 row 10 Box Jumps 10 KB swings Pre-workout: EMOM 8: Min. 1 | Row for calories Min. 2 | Rest NOTES
Rx 3 rounds for time: 15 Kettlebell Swing (35/53 lb) 20 Box Jumps (20/24 in) 250-m Row INTERMEDIATE 3 rounds for time: 15 KB swings (26/35 lb) 20 box jumps (20/24 in) 250-m row BEGINNER 3 rounds for time: 15 KB swings (18/26 lb) 15 Box Steps (12/20 in) 150-m row Stimulus & Goals
Strategy
Competition: 1 hr 20 min Warm-up: 20 minutes See above Workout 1: 10 minutes Today's Rx Workout 2: 20 minutes Main Lift 8 sets for reps: :20 Shoulder Press (40-50%) – Rest 1:40 between sets NOTES
Workout 3: 20 minutes Accessory 5 sets for load: 10 DB Dumbbell Hang Power Clean 10 DB shrugs :30 DB Farmer Walks hold – Rest as needed between sets. – Use the same pair of DBs for all movements. NOTES
Stretching: 10 minutes Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center
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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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