WARM-UP
3 sets: 1:00 Row 20 Shoulder Taps (20/arm) 15 PVC Deadlift 10 PVC Pass-throughs 1 set: (Building) 10 Shoulder Press (35/45 lb) 5 shoulder presses 5 shoulder presses NOTES
Rx For time: 400/500-m Row 25 Shoulder Press (75/115 lb) 400/500-m row 15 shoulder presses 400/500-m row 10 shoulder presses 400/500-m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. INTERMEDIATE For time: 300/400-m row 25 shoulder presses (65/95 lb) 300/400-m row 15 shoulder presses 300/400-m row 10 shoulder presses 300/400-m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. BEGINNER For time: 200/250-m row 15 shoulder presses (55/75 lb) 200/250-m row 10 shoulder presses 200/250-m row 5 shoulder presses 200/250-m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. Post-workout: 2 sets: 15 DB side bends/arm Max-rep Strict Ring Dips Stimulus & Goals
Competition: 80 min Warm Up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 20 min Every :30 for 10 sets: 3 Snatch (50%) 1 set: 12 snatches (50%) (unbroken) 10 snatches (53%) (unbroken) 8 snatches (57%) (unbroken) 6 snatches (60%) (unbroken) NOTES
Workout 3: 15 min 5 sets for load: 10 barbell Bent over row 20 Banded pull aparts NOTES
Stretching: 10 min 2 sets: 10 Cuban Press Barbell (PVC) 10 Y-raises (use small plates) 10 T-Raise (use small plates)
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May 2024
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