WARM-UP 1 set: 400-m Run, Assault Bike, Row, Skierg 1 set: 10 Jumping Jack s 10 Alternating Spiderman Stretch + reaches 10 Push Up to Down Dog 10 Burpees (slow) 10 single-arm KB swings / arm (Lighter than workout weight) 10 jumping jacks 10 alternating Scorpion Stretch 10 Russian KB swing (Lighter than workout weight) 10 Air Squats 10 burpees (fast) 10 KB swings (Lighter than workout weight) 3 sets: 4 KB swings (workout weight) 4 Ring Dips NOTES
Test AMRAP 9: 10 Strict Ring Dips 15 Kettlebell Swing (53/70 lb) Training AMRAP 9: 10 jumping ring dips 15 Kettlebell Swing (33% max Snatch ) Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 10 min Today’s Rx Workout 2: 20 min Every 2:00 for 3 sets: 1 Bench Press Every 2:00 for 3 sets: 3 bench presses Every 2:00 for 3 sets: 5 bench presses Stimulus & Goals
Workout 3: 20 min 4 sets: AMRAP 3: 400-m Run Max-rep Bar Muscle up – Rest 1:00 between AMRAPs. Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball pec mash / side – Perform on the floor or against the rig as needed. 1:00 Banded pull aparts
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 |