WARM-UP
1 set: 200-m Run 20 Air Squats 10 Situps 10 Broad Jumps 1 set: 200-m run 15 med ball Front Squat (14/20 lb) 10 V Ups 20 mountain climbers 1 set: 200-m run 15 med ball Push Press to target (14/20 lb) 10 Hanging Knee Raises 10 Up-Downs 1 set: 200-m run 10 Wall Balls 5 Toes-to-Bar NOTES
RX / Intermediate 5 rounds for time: 200-m Run 15 Wall Balls (14/20 lb)(9/10 ft) 10 Toes-to-Bar BEGINNER 5 rounds for time: 200-m run 10 wall-ball shots (8/10 lb)(9/10 ft) 10 Hanging Knee Raises Post-workout: 5 sets: Max L-Hold Hang Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 5 sets: On a 2:00 clock: 4 Power Snatch (105/155 lb) 16 alternating Pistol Max calorie Row in the remaining time. – Rest 2:00 between sets. Stimulus & Goals
Workout 3: 15 min 5 sets for speed and load: 5 High Hang Snatch 5 Snatch Balance NOTES
Stretching: 10 min 2 sets: :30 Leg Swing / leg :30 Standing Hamstring Stretch / leg
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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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