WARM-UP
AMRAP 5: Max distance Row EMOM, including “0”: 10 Air Squats 2 sets: 10 front-rack stretch 5 paused Front Squat 1 set: 10 front squats (empty bar) 5 front squats (building in weight) 5 front squats (building in weight) 3 front squats (building in weight) – Your next weight should be your starting weight. NOTES
RX 3 x AMRAP 3: 20 Sumo Deadlift High Pull (75/115 lb) 20 GHD Sit-up Max calorie Assault Bike in the remaining time – Rest 1:00 between rounds. INTERMEDIATE 3 x AMRAP 3: 20 sumo deadlift high pulls (65/95 lb) 20 GHD sit-ups to parallel Max calorie bike in the remaining time – Rest 1:00 between rounds. BEGINNER 3 x AMRAP 3: 20 sumo deadlift high pulls (55/75 lb) 20 sit-ups Max calorie bike in the remaining time – Rest 1:00 between rounds. Post-workout: EMOM 6: Min. 1 | 10 KB / DB Side Bends / side Min. 2 | :30 V Ups Stimulus & Goals
Competition: 90 min Warm up: 20 min See above Workout 1: 20 min 3 sets: 5 Front Squat – Building to your heaviest set of 5. NOTES
Workout 2: 25 min Today’s Rx Workout 3: 15 min 5 sets: :30 Sorenson hold (10/15 lb) -Rest 90 seconds between sets NOTES
Stretching: 10 min 1 sets: 1:00 Yoga - Cobra Position 1:00 Couch Stretch / side :30 adductor stretch / side
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 |