WARM-UP
1 set: 400-m Run 10 Calf Stretch / leg 50-ft toe walk 50-ft heel walk 1:00 Air Squats (steady pace) :20 Samson stretches / leg 400-m run 1 set: 30 Single-Unders 10 Pushups 3 Burpees (slow) 25 Double Unders 4 burpees (moderate) 1 set: 30 double-unders 10 burpees (sprint) NOTES
RX For time: 1,600-m Run 150 Double Unders 50 Burpees 800-m run 100 double-unders 35 burpees 400-m run 50 double-unders 20 burpees INTERMEDIATE For time: 1,600-m run 100 double-unders 50 burpees 800-m run 50 double-unders 35 burpees 400-m run 25 double-unders 20 burpees BEGINNER For time: 800-m run 150 Single-Unders 40 burpees 400-m run 100 single-unders 25 burpees 200-m run 50 single-unders 10 burpees Stimulus & Goals
Competition: 75 min Warm up: 15 min See above Workout 1: 30 min Today’s Rx Workout 2: 10 min Shoulder-to-overhead: Every :30 for 10 sets: 3 shoulder-to-overheads (50%) 1 set: 12 shoulder-to-overheads (50%) (unbroken) 10 shoulder-to-overheads (53%) (unbroken) 8 shoulder-to-overheads (57%) (unbroken) 6 shoulder-to-overheads (60%) (unbroken) NOTES
Workout 3: 10 min 5 sets for load: 8 presses in split-jerk stance 20 Banded pull aparts NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / leg :30 foam roll calves / leg
0 Comments
Leave a Reply. |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
Categories |