WARM-UP
1 set: 1:30 Row (easy) 10 Scap Pull up 10 Shoulder Press (empty BB) 1 set: :45 row (easy) :45 row (moderate) 20 piked push-up shoulder taps 10 Pushups 1 set: :30 row (easy) 1:00 row (hard) 3 Wall Walk 10 piked push-ups 3 sets: 7 Deadlift (building) 3-7 Handstand Pushup NOTES
Pre-workout: Build up to a 5-rep deadlift Rx For time: 45 Deadlift (155/225 lb) 45 Handstand Pushup – Partition reps as needed. INTERMEDIATE For time: 45 deadlifts (125/185 lb) 45 piked push-up – Partition reps as needed BEGINNER For time: 45 deadlifts (95/135 lb) 45 Pushups – Partition reps as needed. Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 10 min Today’s Rx Workout 2: 10 min Main Lift 5 sets for speed and load: 5 Shoulder Press (40-50%) NOTES
Workout 3: 15 min For time: 300 Double Unders 2,400/3,000-m Assault Bike Stimulus & Goals
Workout 4: 10 min Accessory 4 sets: 50-ft Farmer Walks 20 weighted GHD Hip Extension – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 3 sets: :30 Couch Stretch / side :30 Foam Roll Low Back :30 Foam Rolling Lats / side
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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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