WARM-UP
3 sets: 9/12-cal. Assault Bike 10 Dumbbell Deadlift 20 Alternating Spiderman Stretch (10/leg) :30 Hollow Hold 2 sets: (building) 8 DB deadlifts NOTES
Rx 7 rounds for reps: 15 Dumbbell Deadlift (35/50 lb) 1:00 calorie Assault Bike – Rest 1:00 INTERMEDIATE 7 rounds for reps: 15 DB deadlifts (20/35 lb) 1:00 calorie bike – Rest 1:00 BEGINNER 7 rounds for reps: 15 DB deadlifts (10/15 lb) 1:00 calorie bike – Rest 1:00 Post-workout: 5 sets each with a partner: :45 DB Front Rack Carry hold Max GHD Sit-up – P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45. Stimulus & Goals
Competition: 75 Min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min Deadlift 4 sets: 8 reps (100%) – Rest 1:00 between sets. NOTES
Workout 3: 15 min Every 3:00 for 15:00: 8 DB Bulgarian split squats (8/leg) 15 barbell Good Mornings NOTES
Stretching: 10 min 2 sets: :30 Leg Swing (across body)/leg :30 Sit and Reach
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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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