WARM-UP
3 sets: 10 Pushups 10 Ring Rows 10 Push Press (empty bar) 5 Burpees to a 12-in target 1 set: 200/250-m Row (slow) 10 push presses (light) 250/300-m row (moderate) 10 push presses (moderate) 300/400-m row (sprint) 10 push presses (workout load) Pre-workout: 3 sets: :20 Plank (push-up position) 10 push-ups 5 piked push-up – Rest 1:30 between sets. NOTES
Rx 4 rounds for time: 400/500-m r Row 15 Push Press (95/135 lb) INTERMEDIATE 4 rounds for time: 400/500-m row 15 push presses (65/95 lb) BEGINNER 4 rounds for time: 300/400-m row 15 push presses (35/45 lb) Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Shoulder-to-overhead 4 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max 2 reps @ 90% of 1-rep max 1 reps @ 90% of 1-rep max 1 reps @ 92% of 1-rep max NOTES
Workout 3: 10 min Accessory 5 sets: 5 Chin up (supinated grip) 5 wide-grip pull-ups (pronated grip) 10 alternating DB Renegade Row NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side
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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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