Warm up
1 set: :20-:30 Handstand 2-3 handstand push-up negatives 200-m Row (sprint) 5 Handstand Pushup with a hold at the top & bottom 200-m row (sprint) 5-10 handstand push-ups RX 5 rounds for time: 400/500-m Row 1:00 Handstand Pushup INTERMEDIATE 5 rounds for time: 400/500-m row 1:00 Dumbbell Shoulder Press - Floor (20/35 lb) BEGINNER 5 rounds for time: 200/250-m row 1:00 Pushups Post-workout Accumulate: 60 alternating push-up + DB Renegade Row – Perform push-ups with hands on the DBs. Stimulus & Goals
Competition: 75 min Warm up: 20 min 2 sets: 1:00 Row 10 hamstring scoop stretch / side 10 Overhead Squat (PVC) 10 alternating “T” push-ups 5 Up-Downs + max-height vertical jump 1 set: 5 hang muscle cleans (35/45 lb) 5 Power Clean (35/45 lb) 5 high Hang Power Clean (35/45 lb) 3 sets: 5 hang power cleans – Build in load at 5 reps/set before switching to 3s. NOTES
Workout 1: 15 min For load: 3 hang power cleans – Build to a 3-rep max. NOTES
Today’s General Warm up See above Workout 2: 15 min Today’s Rx Workout 3: 15 min 4 sets for load: 6 weighted Chin up 25 seated rows with a band – Rest 2:00-3:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift
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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
April 2024
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