WARM-UP
3 sets: 1:00 Row, Assault Bike, or Skierg 5 Inch-worm 10 Pushups – Rest 1:00 between sets. 2 sets: 5 Shoulder Press (empty barbell) :10 Handstand against the wall 5 handstand push-up negatives 3 sets: 3 shoulder presses 3 Handstand Pushup NOTES
RX 3 sets for reps: Max-rep unbroken Handstand Pushup then… 5 sets for load: 3 Shoulder Press INTERMEDIATE 3 sets for reps: Max-rep unbroken piked push-up then… 5 sets for load: 3 shoulder presses BEGINNER 3 sets for reps: Max-rep unbroken Pushups then… 5 sets for load: 3 shoulder presses Post-workout: Accumulate: 100 alternating handstand shoulder taps Stimulus & Goals
Competition: 105 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 10 min AMRAP 7: 20 Double Unders 5 Chest-to-Bar Pullups Stimulus & Goals
Workout 3: 15 min 3 sets: 5 Back Squat – Building to your heaviest set of 5. NOTES
Workout 4: 20 min 5 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES
Stretching: 10 min 3 sets: 10 ATY Drill :30 reach, roll, and lift
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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
April 2024
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