WARM-UP
2 sets: 1:30 Skierg (:45 slow, :45 moderate) 10 Pushups 10 Scap Pull up 10 Kip Swing 15 empty bar Deadlift (35/45 lb) 15 empty bar Bent over row 15 Front Rack Lunge (35/45 lb) 1 set: 3 Wall Walk 10 handstand shoulder shifts 2-3 handstand walk-to-wall drill 10-25-ft Handstand Walk – Rest as needed between movements. 3-4 sets: 7-10 Deadlift (building) 10-25-ft handstand walk – Rest 1:00 between sets. NOTES
Rx For time: 21 Deadlift (155/225 lb) 21-m Handstand Walk 15 deadlifts 15-m handstand walk 9 deadlifts 9-m handstand walk INTERMEDIATE For time: 21 deadlifts (105/155 lb) 12-m handstand walk 15 deadlifts 9-m handstand walk 9 deadlifts 6-m handstand walk BEGINNER For time: 21 deadlifts (65/95 lb) 21-m Bear-crawl 15 deadlifts 15-m bear crawl 9 deadlifts 9-m bear crawl Post-workout: 3 sets: 200-m KB Farmer Walks (24/32 kg) Stimulus & Goals
Strategy
Competition: 65 min Warm Up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min MAIN LIFT Shoulder Press For load: 8 reps (105%) 10 reps (100%) 12 reps (95%) – Rest 3:00 NOTES
Workout 3: 10 min ACCESSORY Every 2:00 for 5 sets: 20 Hand Release Push-ups Max weighted Strict Pullup – Rest 1:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 pigeon pose / 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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