WARM-UP
2 sets: 1:00 Row, Assault Bike, Skierg, or Run 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 1 set: 20 mountain climbers 10 Air Squats 10 V Ups 1 set: 20 mountain climbers 10 Walking Lunge 10 Hanging Knee Raises 1 set: 20 mountain climbers 10 KB / DB Front Rack Lunge 10 knees-to-armpits 1 set: 20 mountain climbers 10 KB front rack lunge (workout weight) 5 Toes-to-Bar NOTES
RX For time: 30 Toes-to-Bar 30-yard KB / DB Front Rack Lunge (53/70 lb) 20 toes-to-bars 20-yard KB front rack lunge 10 toes-to-bars 10-yard KB front rack lunge – Use two KBs for the front-rack lunges. INTERMEDIATE For time: 30 toes-to-bars 30-yard KB front rack lunge (26/35 lb) 20 toes-to-bars 20-yard KB front-rack lunge 10 toes-to-bars 10-yard KB front rack lunge – Use two KBs for the front-rack lunges. BEGINNER For time: 30 Hanging Knee Raises 30-yard Walking Lunge 20 hanging knee raises 20-yard walking lunge 10 hanging knee raises 10-yard walking lunge Post-workout: 8 sets: :20 Double Unders – Rest :10 Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min Every 1:00 for 10 sets: 3 Hang Power Snatch (35-45%) – Above the knee NOTES
Workout 3: 15 min 5 sets for separate loads: 5 Sots presses 10 wide-grip Bent over row NOTES Increase load across as many sets as possible for each lift. Stretching: 10 min 2 sets: :30 foam roll IT band / side :30 Foam Roll Quad / 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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