WARM-UP
1 set : 100-m Run 6 Inch-worm + Pushups 8 PVC Cuban Press Barbell 10 Scap Push-ups 1 set: 200-m run 6 inchworm push-ups 8 PVC Cuban presses 10 Kip Swing 1 set: 400-m run 6 inchworm push-ups 8 PVC Cuban presses 5 Strict Pullup NOTES
Rx / Intermediate AMRAP 21: 400/200/100-m Run Max-rep Strict Pullup – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. BEGINNER AMRAP 21: 400/200/100-m run Max-rep Ring Rows – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Stimulus & Goals
Competition: 1 Hr 20 min Warm Up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min Main Lift 5 sets for speed and load: 5 Deadlift (50-60%) NOTES
Workout 3: 15 min Accessory 5 sets for quality: 10 Single-Leg Deadlifts / leg 15 GHD Back Extension NOTES
Stretching: 10 min 2 sets: :30 Banded Shoulder Stretch / Side :30 PVC Pass-throughs
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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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