WARM-UP
1 set: :30 Jumping Jack 10 Air Squats 10 Inch-worm + Pushups 1 set: :30 Ski Jumper 10 Back Squat (empty bar) 10 Shoulder Press 1 set: :30 jumping jacks 10 Front Squat (empty bar) 5 piked push-up(head to ab-mat) 5 piked push-up (walk feet closer to hands) On a 3:00-5:00 clock: Work on handstand push-ups or scaling options NOTES
For time: 27-21-15 Back Squat (165/110 lb) Handstand Pushup INTERMEDIATE For time: 27-21-15 Back squats (135/95 lb) 15-12-9 Handstand push-ups BEGINNER For time: 27-21-15 Back squats (95/65 lb) Dumbbell Shoulder Press - Floor Stimulus & Goals
Strategy
Competition: 1 hr 20 min Warm-up: 15 minutes WOD 1: 15 minutes Today's Rx WOD 2: 20 minutes 5 sets for speed and load: 5 Back Squats – Rest 1:30 between sets – Use 40-50% for all 5 sets NOTES
WOD 3: Accessory 20 minutes Every 2:00 for 10 sets: For speed: 50-m Prowler Push sprint NOTES
Stretching: 10 minutes 2 sets: :30 banded shoulder distraction / side :30 banded hip distraction / 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
May 2024
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