WARM-UP
1 set: 5 Ring Rows 10 knee push-ups 15 Air Squats :15 Hollow Hold :15 Superman hold 1 set: 5 Strict Pullup or Strict chin-ups 10 Pushups 15 air squats :15 hollow hold :15 superman hold 1 set: 5 Strict Chest-to-Bar Pullup 10 Strict Ring Dips 15 air squats :15 hollow hold :15 superman hold Rest a minimum of :25 (more if needed) between efforts to teach and demonstrate the next focus point. :35 sec Row Drive through the heels during the pull. :35 sec Row Shoulders in front of the hips at the front of the stroke. :35 sec Row Arms extend BEFORE the knees bend during the return. :35 sec Row Increase the s/m by returning quicker and pulling harder but while maintaining the same sequencing. Test / Training 5 sets: On a 2:00 clock: Max distance Row – Rest 2:00 between sets. SKILL WORK
3 sets: 20 GHD sit-ups 20 Good Mornings (35/45 lb) Competition: Rest Day RECOVERY 1 set: 1:30 Couch 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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