WARM-UP
2 sets: 1:00 row 10 hamstring kick-ups / leg 10 Superman 5 split squats / leg 5-10 Strict Pullup – Pause for :01 on the pull-ups at the bottom. 1 set: 5 GHD Hip Extension (:03 hold @ top) 5 Kip Swing, immediately into 3-5 kipping Pullups 10 alternating Pistol 3-5 kipping pull-ups 10 Pistol 1 set: 10 hip extensions 5-7 kipping pull-ups 10 single-leg squats NOTES
RX For time: 50 GHD Hip Extensions 20 Pullups 25 GHD hip extensions 20 kipping pull-ups 50 Pistol 20 kipping pull-ups 25 Pistol 20 kipping pull-ups INTERMEDIATE For time: 30 GHD hip extensions 15 kipping pull-ups 15 GHD hip extensions 15 kipping pull-ups 30 single-leg squats 15 kipping pull-ups 15 single-leg squats 15 kipping pull-ups BEGINNER For time: 50 Superman arch-ups 20 Ring Rows 25 Superman arch-ups 20 ring rows 50 walking lunge steps 20 ring rows 25 walking lunge steps 20 ring rows Stimulus & Goals
Post-workout: 5 sets each with a partner: :40 GHD Sorenson hold Max alternating single-leg V-ups – P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40. Competition: 70 min Warm Up: 20 min See above Workout 1: 20 min Today’s Rx Workout 2: 10 min Back Squat For load: 10 reps (112%) 12 reps (110%) 14 reps (107%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 5 sets for load: 5 tempo Front Squat NOTES
Stretching: 5 min Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center
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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
May 2024
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