WARM-UP
3 sets: 1:00 Assault Bike, Row, Skierg, or Run 10 PVC Pass-throughs 10 ATY Drill (with small DB or plates) 10 Pushups to down dog 10 PVC Shoulder Press 1 set: 10 Shoulder Press (35/45 lb) 5 strict presses (add 10-25 lb to each side) 5 strict presses (add 10-25 lb to each side) 5 strict presses (add 10-25 lb to each side) – Your next weight should be your starting weight. NOTES
Pre-workout: 10 attempts: Max-distance Broad Jumps RX EMOM 15: Min. 1 | 12/15-cal. Assault Bike bike Min. 2 | 10 Box Jumps (20/24 in) + 10 Burpees Min. 3 | Rest INTERMEDIATE EMOM 15: Min. 1 | 9/12-cal. Assault Bike Min. 2 | 10 box jumps (20/24 in) + 10 burpees Min. 3 | Rest BEGINNER EMOM 15: Min. 1 | 6/9-cal. Assault Bike Min. 2 | 5 box jumps (12/20 in) + 5 burpees Min. 3 | Rest Stimulus & Goals
Strategy
Competition: 70 min Warm up: 20 min See above Workout 1: 15 min Shoulder Press: For load: 8 reps (107%) 10 reps (103%) 12 reps (98%) – Rest 3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 4 sets: 10 Alternating Single-Arm kb Strict Press / Arm 10 DB bent-over Y-raises 10 DB Cuban presses NOTES
Stretching: 5 min Accumulate: 1:00 foam roll calves / leg 1:00 Lacrosse Ball Roll / Foot
0 Comments
Leave a Reply. |
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
Categories |