Warm Up:
10 sets 5 Burpees over partner – Alternate sets with partner. Each partner will have done 5 sets by the end. – Partner may jump or step over partner. The legs will be an easier jump than the body. 1 set 10 Deadlift (focus on a flat back throughout the entire range of motion) 10 Medicine Ball Squat (focus on keeping the ball in front of the face and elbow away from the thighs) 1 set 10 deadlifts (focus on lifting the shoulders as the knees push back) 10 medicine-ball push presses to target (focus on an aggressive drive to the target) 1 set 10 deadlifts (focus on keeping the heels down and pulling the bar into the body throughout the entire rep) 10 Wall Balls (focus on catching the ball and sending the hips back into the next squat) On a 5:00 clock: Build up to deadlift workout weight RX 5 rounds for time of: 20 Wall Balls (20/14 lb)(10/9 ft) 10 Deadlift (225/155 lb) INTERMEDIATE 5 rounds for time of: 20 wall-ball shots (20/14 lb)(10/9 ft) 10 deadlifts (155/105 lb) BEGINNER 5 rounds for time of: 20 wall-ball shots (10/6 lb)(10/9 ft) 10 deadlifts (95/65 lb) Post-workout: Build up to a heavy 2-rep double overhand deadlift STRETCHING 3 sets: :30 foam roll hamstrings / side :30 Foam Roll Quad / side Competition: Rest Day
0 Comments
Leave a Reply. |
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
Categories |