WARM-UP
EMOM 8: Min. 1 | 1:00 Assault Bike (slow) Min. 2 | 5 left-arm DB windmills + 5 Dumbbell Press Min. 3 | 5 right-arm DB windmills + 5 presses Min. 4 | 10 PVC Pass-throughs + 10 PVC Overhead Squat 1 set: 200-m Run (slow) 5 Kip Swing 5 kipping knees-to-armpits 5 Knee to Elbow 5 Dumbbell Squat 5 Dumbbell Push Press 5 Dumbbell Thruster 1 set: 200-m run (moderate-to-hard) 10 knees-to-elbows 10 DB thrusters Pre-workout: For time: 800-m run NOTES
Rx 3 rounds for time: 200-m Run 20 Knee to Elbow 200-m run 20 DB Dumbbell Thruster (25/40 lb) INTERMEDIATE 3 rounds for time: 200-m run 20 knees-to-armpits 200-m run 20 DB thrusters (15/25 lb) BEGINNER 3 rounds for time: 200-m run 20 Hanging Knee Raises 200-m run 10 single-arm DB thrusters / arm (10/15 lb) Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Build up to a 3-rep-max Clean NOTES
Workout 3: 15 min Accessory 7 sets for load and height: 3 High Pull Clean 5 Seated Box Jump NOTES
Stretching: 10 min 2 sets: :30 Standing Quad Stretch / leg :30 pigeon pose / leg
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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