WARM-UP
On a 5:00 clock: :40 easy Row :20 hard row – No rest between changes in pace. 3 sets: 7 plate squats :20 PVC front rack hold – Perform the hold in the bottom of the squat. 3-5 sets: 3 Front Squat (building) – Build in load to your first working set. NOTES
RX 4 x 4:00 rounds for reps with a partner: 400-m Run 40 Double Unders Max calorie Row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. INTERMEDIATE 4 x 4:00 rounds for reps with a partner: 400-m run :30 double-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. BEGINNER 4 x 4:00 rounds for reps with a partner: 200-m run 40 Single-Unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 15 min 5 sets for load: 3 Front Squat – Rest 2:00-3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min 3 sets: Max L-Sit on parallettes :30 Bent over row (65/95 lb) – Rest :30-1:00 between movements. NOTES
Stretching: 10 min Accumulate: 1:00 Lacrosse Ball Roll / Foot
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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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