WARM-UP
1 set: 400-m Run (sub 500-m SkiErg, row or bike to accommodate running limitation) 1 set: 10 Jumping Jack 10 Alternating Spiderman Stretch + reaches 10 Push Up to Down Dogdf 10 Burpees (slow) 10 alternating Samson stretches 10 Reverse Lunges 10 jumping jacks 10 alternating Scorpion Stretch 10 Air Squats 10 burpees (fast) 3 sets: 6 Pistol 3 Strict Ring Dips NOTES
Pre-workout: Accumulate: 30 KB Turkish Get-up – For quality. Test For time: 20-18-16-14-12-10-8-6-4-2: Alternating Pistol 1-2-3-4-5-6-7-8-9-10: Strict Ring Dips – Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc. Training For time: 20-18-16-14-12-10-8-6-4-2: Alternating Pistol to a box 1-2-3-4-5-6-7-8-9-10: Jump and controlled lower ring dips – Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc. Scaled For time: 10-9-8-7-6-5-4-3-2-1: High box step-downs 1-2-3-4-5-6-7-8-9-10: Box dips with feet on floor – Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc. Stimulus & Goals
Competition: 90 min Warm up: 15 min See Above Workout 1: 10 min Today’s Rx Workout 2: 40 min 10 rounds for time: 400-m Run OR 400/500-m Row OR 800/1,000-m Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Workout 3: 15 min 4 sets: 50-ft Farmer Walks 20 Weighted Hip Extensions – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side
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 |