WARM-UP
2 sets: 1:00 Jumping Jack 20 alternating Shoulder Taps 2 sets: 30 Handstand hold (against the wall) :30 rest 1 set: 10 Shoulder Press (empty bar) 5 shoulder presses (building in weight) 5 shoulder presses (building in weight) 3 shoulder presses (building in weight) – Your next weight should be your starting weight. NOTES
RX / Intermediate / Beginner 7 sets for load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk – Athletes may power or squat clean and push or split jerk, but the complex must be unbroken. Stimulus & Goals
Competition: Workout 1: 3 sets: 7 Shoulder Press – Building to your heaviest set of 7. NOTES
Workout 2: 5 rounds: 400-m weighted Run 10 weighted Handstand Pushup – Wear a vest (14/20 lb). Stimulus & Goals
Workout 3: Accumulate: 25 supinated grip strict chest-to-bar pull-ups 50 Strict Ring Dips NOTES
STRETCHING Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center.
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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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