WARM-UP
1 set: 2:00 Row (:30 slow/:30 moderate) 10 Elbow to instep + hamstring stretch / leg 15 Air Squats 2:00 row (:30 moderate/:30 hard) 10 Single-Leg Deadlifts / leg 15 narrow-stance squats 2 sets: 5-10 Wall Balls 6-10 alternating Pistol 2 sets: 5-10 Kettlebell Swing 5-10 Knee to Elbow 2 sets: 3-5 Dumbbell Clean 3-5 Handstand Pushup NOTES
Rx / Intermediate / Beginner 5 sets for load: 10 Shoulder Press Post-workout: 4 sets: :20 Ski Jumper over a bar – Rest :10 :20 Chin up – Rest :10 Stimulus & Goals
Competition: 1 hr 40 min Warm up: 20 min See Above Workout 1: 20 min CHIPPER For time: 50 Wall Balls (20 / 14 lb) (10 / 9 ft) 50 alternating single-leg squats – Rest 1:00 40 Kettlebell Swing (53 / 35 lb) 40 Knee to Elbow – Rest 1:00 30 Dumbbell Clean (35 / 20 lb) 30 Handstand Pushup – Use two DBs for the cleans. Stimulus & Goals
Workout 2: 30 min Main Lift 4 sets for reps: :20 Deadlift (40-50%) – Rest 1:40 between sets 4 sets for reps: :20 deadlift (50-60%) – Rest 1:40 between sets NOTES
Workout 3: 10 min Today’s Rx Workout 4: 10 min Accessory 4 sets for load: 6 KB Front Rack Lunge / leg 1:00 weighted Plank NOTES
Stretching: 10 min 3 sets: :20 down down dog :20 PVC Pass-throughs :20 child’s pose stretch
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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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