WARM-UP
1 set: 1:00 jump rope 20 Air Squats 10 Kip Swing 5 Inch-worms 1 set: :30 Double Unders 15 PVC Pass-throughs 10 kip swing 5 inchworm walk-outs 1 set: :30 Double Unders 10 Squat Therapy 10 kip swings 5 inchworm walkouts 1 set: 1:00 Row 10 Overhead Lunge (empty bar) 1 set: :30 row 10 Overhead Squat (empty bar) 1 set: :30 row 10 overhead squats (add weight) 1 set: :30 row 10 overhead squats (add weight) NOTES
TEST For time: 160 Double Unders 40 Overhead Squat (65/95 lb) 30/40 cal Row 120 double-unders 30 overhead squats (65/95 lb) 22/30 cal row 90 double-unders 20 overhead squats (65/95 lb) 15/20 cal row TEST For time: 120 double-unders or Single-Unders 40 overhead squats (55% of Max) 30/40 cal row 80 double-unders or Single-Unders 30 overhead squats 22/30 cal row 50 double-unders or Single-Unders 20 overhead squats 15/20 cal row Stimulus & Goals
Competition: 95 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min For time: 12-9-6: Deadlift (205/315 lb) Bar Muscle up Stimulus & Goals
Workout 3: 25 min 4 sets for quality: 25 seated leg raise 5 L-Sit Pullups 5 Wall Walk NOTES
Stretching: 10 min 1 set: 1:00 Foam Rolling Lats / side 1:00 foam roll calves / 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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