WARM-UP
2 sets: :10 Jumping Jack, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating Reverse Lunges :30 Ring Rows 1 set: 30 Single-Unders 10 Hook behind heel squats 5 x single-single-double 10 alternating Pistol, slow 30 Double Unders 10 alternating Pistol, fast 1 set: 5 small Kip Swing + 5 big kips 1-3 Strict Pullup 3 kipping pull-ups + 3 Chest-to-Bar Pullups 2 Climbing pull-up drill 2 x 1-5 Bar Muscle up NOTES
Test AMRAP 5: 10 alternating Pistol 30 Double Unders 15 Pull-to-Stands AMRAP 5: 10 alternating Pistol 30 Double-Unders 12 Chest-to-Bar Pullups AMRAP 5: 10 alternating Pistol 30 Double-Unders 9 Bar Muscle up – Rest 1:00 between AMRAPs. Training AMRAP 5: 10 alternating Pistol to a box 90 Single-Unders 15 Pull-to-Stands Pullups AMRAP 5: 10 alternating Pistol to a box 30 Single-Unders 12 banded strict pull-ups AMRAP 5: 10 alternating Pistol to a box 30 Single-Unders 9 jumping ring muscle-ups – Rest 1:00 between AMRAPs. Stimulus & Goals
Competition: 75 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 10 min 5 sets: 100-ft sandbag bear hug carry (70/100 lb) :15-:30 Ring support hold – Rest :30 or less between each movement. Stimulus & Goals
Workout 3: 20 min 7 sets: 2:00 Row – Rest 1:00 between sets. Stimulus & Goals
Stretching: 10 min 1 set: :30 Calf Stretch / leg :30 Scorpion Stretch / arm :30 -1:00 banded lat stretch / arm
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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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