WARM-UP
3 sets: 1:00 Assault Bike – Rest :15 :30 Overhead Squat (empty bar) – Rest :15 2 sets: 10 alternating Scorpion Stretch 10 alternating Cossack Squat 5 Elbow to instep + hamstring stretch / side 3 sets: 5 overhead squats – Rest 2:00 between sets. NOTES
RX 4 rounds for time: 400-m Run 20 GHD Sit-up 10 Chest-to-Bar Pullups INTERMEDIATE 4 rounds for time: 400-m run 20 GHD sit-ups (parallel) 10 Pullups BEGINNER 4 rounds for time: 200-m run 20 Situps 10 jumping chest-to-bar pull-ups Post-workout: 2 sets: Max-rep unbroken Chest-to-Bar Pullups – Rest 1:00 between sets. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 5 Overhead Squat – Building to your heaviest set of 5. NOTES
Workout 2: 20 min Today’s Workout Workout 3: 15 min 3 sets: 16 KB front-rack Weighted Box Step (8/leg) NOTES
Stretching: 10 min Accumulate: 1:00 pigeon pose / 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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