WARM-UP
On a 10:00 clock: 10 GHD Sit-up 10 GHD Hip Extension 5-10 Strict Pullup 5-10 Strict Ring Dips 10 alternating Pistol 2 sets: 10 Arm Circles forward 10 arm circles backwards 10 Y-raises – Hold a pair of 2.5-5 lb plates. 1 set: 10 Wall Balls (9/10-ft) 5 wall-ball shots (10/11-ft) 10 wall-ball shots (10/11-ft) – Rest :30 between movements. 2 sets: 3-5 med-ball Weighted Pull up – Rest as needed between sets. NOTES
5 rounds for time: 20 Wall Balls shots (14/20 lb) (11/12 ft) 10 med-ball Weighted Pull up (14/20 lb) INTERMEDIATE 5 rounds for time: 20 wall-ball shots (10/14 lb) (11/12 ft) 10 Strict Pullup BEGINNER 3 rounds for time: 20 wall-ball shots (6/10 lb) (9/10 ft) 10 banded strict pull-ups Post-workout: Accumulate: 150 weighted partner sit-ups (14/20 lb) – Partners face each other and pass the med-ball back and forth. – 75-reps per partner. Stimulus & Goals
Competition: 95 min Warm up: 20 min See above Workout 1: 20 min Today’s Rx @ (11/12 ft) Workout 2: 10 min Every 2:00 x 5 sets: 10 Deadlift (40%) – Perform reps unbroken & AFAP. NOTES
Workout 3: 10 min 3 sets: 8 x (1 Single-Leg Deadlifts KB + 1 single-leg step back lunge KB) / leg 10 GHD Back Extension – Rest :30 between legs/ movements & 2:00 between sets. NOTES
Workout 4: 25 min 6 sets for max calories: 3:00 Assault Bike – Rest 1:00 between sets. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
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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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