WARM-UP
3 sets: 1:00 Assault Bike, Row, Skierg, or Run 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 Good Mornings 10 Air Squats 1 set: 10 Back Squat (empty barbell or training bar) 5 back squats (add 10-45 lb to each side) 5 back squats (add 10-45 lb to each side) 3 back squats (add 10-45 lb to each side) 3 back squats (add 10-45 lb to each side) – Your next weight should be your starting weight. – Take weight out of a rack. NOTES
RX For time: 35/50 cal. Assault Bike 1:00 L-Sit 50 Wall Balls (14/20 lb) (9/10 ft) INTERMEDIATE For time: 28/40 cal. bike 1:00 L-sit hold (knees bent) 50 wall-ball shots (10/14 lb) (9/10 ft) BEGINNER For time: 21/30 cal. bike 1:00 Plank 50 wall-ball shots (6/10 lb) (9/10 ft) Post-workout: Accumulate: 30 L-Sit Pullups Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 3 Back Squat – Building to your heaviest set of 3. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min 4 sets for completion: 100-m sandbag bear hug carry (70/100 lb) 10 left-arm Dumbbell Overhead Walking Lunge 10 right-arm DB overhead lunges – Build in load on the DB lunges. NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / side :30 Foam Roll Quad / 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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