WARM-UP
3 sets: 1:00 Assault Bike, Row, Skierg, or Run 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 Good Mornings 10 Air Squats 1 set: 10 Back Squat (empty barbell or training bar) 5 Back Squat (add 10-45 lb to each side) 5 Back Squat (add 10-45 lb to each side) 3 Back Squat (add 10-45 lb to each side) – Your next weight should be your starting weight. – Take weight out of a rack. NOTES
RX / Intermediate 7 rounds for time: 10 Burpees-to-target (6 in) 20 Situps BEGINNER 5 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups Post-workout: 3 sets: 25 GHD Hip Back Extension – Rest as needed between sets. Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Every 1:15 x 10 sets: 3 Back Squat (75%) NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 5 sets for load: 10 alternating weighted sit-ups (20/24-in) 10 alternating Reverse Lunges NOTES
Stretching: 10 min 1 set: 1:00 Yoga - Cobra Position 1:00 Couch Stretch / side
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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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