WARM-UP
3 sets: 20 calorie Skierg 15 banded face pulls 10 Hand Release Push-ups 1 set: 10 Bench Press (empty bar) 5 bench presses (add 10-90 lb) 5 bench presses (add 10-90 lb) 3 bench presses (add10-90 lb) -The next set should be your starting weight. NOTES
RX / Intermediate / Beginner 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 Post-workout: On an 8:00 clock: 8 Bent over row – Build to a heavy set. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min 4 sets: 1:00 ring-dip hold (top) – Every :15 perform 1/2 Strict Ring Dips – Rest 1:30 between sets. NOTES
Workout 3: 10 min Sunday’s up coming WOD AMRAP 7: 7 Box Jumps (24/30 in) 7 Chest-to-Bar Pullups Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball mash on posterior deltoid / side 1:00 lacrosse ball pec mash / 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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