Warm Up
WARM-UP 2 sets: 1:00 Single-Unders 10 Alternating Spiderman Stretch 10 plate squat therapy 5 Squat Therapy 1 set: 10 Front Squat (35/45 lb) 10 front squats (25%) 8 front squats (35%) 5 front squats (45%) 5 front squats (55%) NOTES
Pre-workout: On a 10:00 clock: Build to a heavy 1-rep front squat RX AMRAP 12: 3-6-9-12… Pullups Situps Front Squat (65/95 lb) INTERMEDIATE AMRAP 12: 2-4-6-8… Pull-ups 3-6-9-12… Sit-ups Front squats (65/95 lb) BEGINNER AMRAP 12: 3-6-9-12… Ring Rows Sit-ups Front squats (55/75 lb) Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 Front Squat: Every 1:15 x 9 sets: 4 front squat (50%) NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 3 sets: 10 single-leg GHD hip extensions 5 Weighted Box Step / leg (20 in) NOTES
Stretching: 10 min 2 sets: 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
April 2024
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