WARM-UP
EMOM 8: Min. 1 | 1:00 Assault Bike, Row, Skierg, or Run Min. 2 | 5 left-arm DB windmills + 5 presses Min. 3 | 5 right-arm DB windmills + 5 presses Min. 4 | 10 PVC Pass-throughs + 10 PVC Front Squat 1 set: 30 Jumping Jack 5 Kip Swing 5 Kip Swing + press down 5 Pullups 5 Front Squat (35/45 lb) 5 Push Press 5 Thruster 1 set: 1:00 Assault Bike, Row, Skierg, or Run (moderate to fast pace) 10 Pullups 10 Thruster (workout weight) NOTES
Pre-workout: EMOM 6: 2 thrusters – Rest with the remaining time in the minute. – Increase load across as many sets as possible. RX For time: 15-12-9: Thruster (65/95 lb) Pullups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups INTERMEDIATE For time: 15-12-9: Thrusters (55/75 lb) Pull-ups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups BEGINNER For time: 15-12-9: Thrusters (35/45 lb) Jumping pull-ups -Rest 5:00 12-9-6: Thrusters Jumping pull-ups – Rest 5:00 9-6-3: Thrusters Jumping pull-ups Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min Shoulder-to-overhead: Every :30 for 10 sets: 2 shoulder-to-overheads (60%) 1 set: 10 shoulder-to-overheads (55%) (unbroken) 8 shoulder-to-overheads (60%) (unbroken) 6 shoulder-to-overheads (65%) (unbroken) 4 shoulder-to-overheads (70%) (unbroken) 2 shoulder-to-overheads (75%) (unbroken) NOTES
Workout 3: 15 min 5 sets: :40 strict handstand push-ups – Rest :20 :40 alternating DB Renegade Row – Rest :20 NOTES
Stretching: 5 min Accumulate: 1:00 Foam Roll Low Back 1:00 Foam Roll Quad / leg
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May 2024
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