WARM-UP
2 sets: Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 banded PVC Pass-throughs 10 Banded pull aparts 1 set: 1:00 Assault Bike, Row, Skierg (conversation pace) :30 straight arm Plank :30 Air Squats 1:00 bike, row, or Ski-erg (moderate pace) :30 Handstand :30 Walking Lunge 1:00 bike, row, or Ski-erg (moderate pace) 10 Shoulder Press (empty barbell) 10 Front Rack Lunge 2 sets: 8 Push Press 8 alternating front rack lunges – Rest 1:00 between sets. NOTES
Test 5 rounds for time: 20 Push Press (45% Jerk) 20 alternating Front Rack Lunge Training 5 Rounds 20 Push Press (55/75 lb) 20 alternating Front Rack Lunge STIMULUS & GOALS
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 20 sets for distance: :40 standing Assault Bike :20 seated bike NOTES
Workout 3: 10 min Accumulate: 5:00 in a Plank – Every time you break perform 20 GHD Hip Extension. NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / 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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