WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press w/ a :03 pause at the top – Use an empty bar or light load. 1 set: 3 Wall Walk w/ a :03 hold at the top 10 Pushups :30 Handstand 10 piked push-up :20 Hollow Hold 5 Handstand Pushup 3 sets: :20 Row (building in pace) 5 handstand push-ups Pre-workout: EMOM 7: 25-ft. Handstand Walk NOTES
RX For time: 800/1,000-m Row 30 Handstand Pushup 600/750-m row 20 handstand push-ups 400/500-m row 10 handstand push-ups INTERMEDIATE For time: 800/1,000-m row 30 piked push-up 600/750-m row 20 piked push-ups 400/500-m row 10 piked push-ups BEGINNER For time: 400/500-m row 30 Pushups 400/500-m row 20 push-ups 400/500-m row 10 push-ups NOTES
Competition: 90 min Warm Up: 20 min Workout 1: 15 min Today’s Rx Workout 2: 15 min Every 1:15 x 10 sets: 3 Back Squat (70%) NOTES
Workout 3: 15 min Every 2:30 for 5 sets: 6 deficit back-rack reverse lunges / leg – Elevate the front foot by standing on a 45 lb plate. NOTES
Workout 4: 15 min 4 sets: 15 GHD Hip Extension 15 weighted GHD Sit-up (14/20 lb) NOTES
Stretching: 10 min 2 sets: 30 Banded pull aparts 10 Y-raises (use small plates) 10 T-Raise (use small plates)
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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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