WARM-UP
1 set: 200-meter Run 10 Samson stretches :30 PVC Overhead Squat (pause in the bottom) :30 Ring support hold :30 Ring Rows 1 set: 200-m run 10 Alternating Spiderman Stretch :30 PVC overhead squats (pause in the bottom) :30 Strict Ring Dips :30 Strict Pullup 1 set: 5 shuttle run 10 hamstring scoop stretch / leg :30 PVC overhead squats (pause in the bottom) 5 shuttle runs :30 strict ring dips :30 Strict Chest-to-Bar Pullup 5 shuttle runs NOTES
Test EMOM 12: Odd min | 3 ring Muscle Up Even min | max shuttle run – 1 shuttle = 25 ft down + 25 ft back Training EMOM 12: Odd min | 6 Chest-to-Bar Pullups or banded strict pull-ups Even min | max shuttle run – 1 shuttle = 25 ft down + 25 ft back STIMULUS & GOALS
Competition: 70 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 3 sets: :20 Ring Plank Hold (right arm) :20 ring plank hold (left arm) :20 L-Sit 10 Strict Toes to Bar NOTES
Workout 3: 15 min 4 sets: 50-meter Farmer Walks 20 weighted GHD Hip Extension (14/20 lb) – Rest 1:00-2:00 between sets. NOTES
1 set: 200-m cooldown walk 1:00 double forearm stretch on wall
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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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