WARM-UP
1 set: 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack Squat 10 Scorpion Stretch 10 Leg Swing / leg 1 set: 50 mountain climbers 10 Samson stretches 10 reps plate squats 10 Burpees 10 Deadlift (empty barbell) 10 Pull-to-Stands 3 sets: 5 deadlifts (building) 1 Rope Climb NOTES
Test 4 rounds for time: 21 Deadlift (105/155 lb) 3 Rope Climb (15 ft) Training 4 rounds for time: 21 Deadlift (55% max) 3 Rope Climb (15 ft) / 9 Pull-to-Stands / 12 lock offs STIMULUS & GOALS
Competition: 95 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min For load: Deadlift 1-1-1-1-1-1-1 NOTES
Workout 3: 25 min For time: 60/75-calorie Row 21 Push Jerk (95/135 lb) 60/75-calorie row 15 push jerks (125/185 lb) 60/75-calorie row 9 push jerks (155/225 lb) STIMULUS & GOALS
Stretching: 20 min 1 set: 1:00 double forearm stretch on wall 1:00 seated hamstring stretch
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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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