WARM-UP
2 sets: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 frog stretch 2 sets: 20 slow calf raises 15 tibial raises 10 Squat Therapy reps 1 set: 10 Front Squat (empty bar) 10 Up-Downs 10 front squats (55/75 lb) 10 lateral Bar Over Burpees 5 front squats (65/95 lb) 5 lateral burpees over the bar NOTES
Pre-workout: Every 1:30 x 6 sets: 7 Hang Power Clean – Cycle the bar as quickly as possible. RX For time: 30-20-10: Lateral Bar Over Burpees Front Squat (65/95 lb) INTERMEDIATE For time: 30-20-10: Lateral burpees over bar Front squats (55/75 lb) BEGINNER For time: 20-15-10: Lateral burpees over bar Front squats (35/45 lb) Stimulus & Goals
Competition: 65 Min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min 3 sets: 5 Deadlift – Building to your heaviest set of 5. NOTES
Workout 3: 10 min 3 sets: 15 barbell Glute Bridges NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side
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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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