WARM-UP
3 sets: 5 super slow Squat Therapy 10 Kip Swing 15 Jumping Jack 1 set: 10 Medicine Ball Squat (workout weight) 3-5 Pullups 10 medicine-ball push presses 3-5 pull-ups 10 Wall Balls 3-5 pull-ups NOTES
Rx For time: 50-35-20 Wall Balls (20/14 lb) (10/9 ft) Pullups INTERMEDIATE For time: 50-35-20 Wall balls (14/10 lb) (10/9 ft) Pull-ups BEGINNER For time: 30-20-10 Wall balls (10/6 lb) (10/9 ft) Jumping pull-ups Stimulus & Goals
Strategy
Post-workout: Accumulate: 50 alternating single-leg toes-to-bars Competition: 1 Hr 20 min Warm-up: 15 minutes see above Workout 1: 15 minutes Today's Rx Workout 2: 20 minutes 5 sets for speed and load: 5 Back Squat – Rest 1:30 between sets – Use 50-60% for all 5 sets NOTES
Workout 3: 20 minutes Accessory Every 2:00 for 10 sets: For speed: 50-m Prowler Push sprint NOTES
Stretching: 10 minutes Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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