WARM-UP
3 sets: 10 PVC Pass-throughs 10 Banded pull aparts 10 Hollow Rock 3 sets: :15 Handstand hold :15 ring-dip hold (bottom) :15 bar hang 2 sets: 3-5 strict handstand push-ups 5 Situps 3-5 Ring Dips 5 sit-ups 5 Pushups 5 sit-ups NOTES
RX / Intermediate 15-12-9: strict handstand push-ups *Complete 21 Situps after each set. 15-12-9: Strict Ring Dips *Complete 21 sit-ups after each set. 15-12-9: Pushups *Complete 21 sit-ups after each set. BEGINNER For time: 15-12-9: Dumbbell Press *Complete 10 sit-ups after each set. 15-12-9: bench dips *Complete 10 sit-ups after each set. 15-12-9: Pushups *Complete 10 sit-ups after each set. Stimulus & Goals
Strategy
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min MAIN LIFT Deadlift For load: 8 reps (105%) 10 reps (100%) 12 reps (95%) – Rest 3:00 NOTES
Workout 3: 15 min ACCESSORY 4 sets: 12 GHD Hamstring Curl 15 weighted sit-ups 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min Accumulate: 1:00 Doorway Pec Stretch / side 1:00 PVC Cuban Press Barbell
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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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