WARM-UP
1 set: 400-m Run 4 sets: 10 plate squats (10 lb) 10 front-rack stretch (10/side) 30 Double Unders 1 set: 10 Front Squat (empty bar) 5 front squats (building in weight) 5 front squats (building in weight) 3 front squats (building in weight) – Your next weight should be your starting weight. NOTES
RX 5 x 2:00 rounds for reps: 14/20-cal Row 10 lateral burpees over the rower Max-rep Chest-to-Bar Pullups – Rest 1:00 between rounds. INTERMEDIATE 5 x 2:00 rounds for reps: 10/15-cal Row 10 lateral burpee over the rower Max-rep Pullups – Rest 1:00 between rounds. BEGINNER 5 x 2:00 rounds for reps: 7/10-cal row 10 lateral burpee over the rower Max-rep Jumping pull-ups – Rest 1:00 between rounds. Post-workout: 3 sets: 10 Staggered Stance Good Mornings / leg (empty barbell) 10 alternating Cossack Squat Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 7 Front Squat – Building to your heaviest set of 7. NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 4 sets: 6 front rack KB Bulgarian split squats / leg 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
May 2024
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