WARM-UP
1 set: 30 Jumping Jack 10 Inch-worm 10 alternating side plank reach throughs 1 set: 100-m jog 10 Single Arm Ring Row / arm :30 Plank 20 alternating Lunge 1 set: 100-m run 10 Jumping pull-ups 10 Push up + reach 10 seated leg raise 10 Staggered Stance Good Mornings / leg 1 set: 100-m run 10 Pullups 10 Pushups 10 Situps 10 Air Squats NOTES
RX / Intermediate / Beginner For load: Back Squat 5-5-3-3-3-1-1-1-1-1 Stimulus & Goals
Competition: 105 min Warm up: 20 min See Above Workout 1: 35 min Tomorrow’s Rx 5 rounds for time: 200-m Run 20 Pullups 200-m run 20 Pushups 200-m run 20 Situps 200-m run 20 Air Squats Stimulus & Goals
Today’s workout is certainly a longer grind than we have seen in previous workouts recently. If you need today to “recover” and take it slower, then do so. However, if you feel like you can push, keep all the runs under 1:00 and try to go unbroken on as many of the sets as possible. Pull-ups and push-ups may need to be broken up, but minimize the rest during breaks. Sit-ups and air squats should remain smooth and fast. Workout 2: 20 min Today’s Rx Workout 3: 20 min 5 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
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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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