WARM-UP
1 set: 100-m Run, slow :30 alternating hamstring scoop stretch 2 sets: :30 Running position drill per leg :30 Lean and pull drill :30 Running falling drill 100-m run – Practice maintaining a figure-4 body position on each run. 1 set: 200-m run, faster 1 set: 10 Kip Swing 2 kip swings + 2 kipping knee raises 2 kip swings + 2 knees-to-armpits 2 kip swings + 2 knees-to-armpits + 1 Toes-to-Bar 5-10 toes-to-bars 1 set: P1: 5 toes-to-bars P2: 5 toes-to-bars P1: 200-m run P2: 200-m run NOTES
Test For time with a partner: 30 Toes-to-Bar 1.5-mile Run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. Training For time with a partner: 30 Bench Leg Raise 1.5-mile Run 30 Bench Leg Raise 1.5-mile run 30 Bench Leg Raise – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. Competition: 90 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min 5 sets: 5 Back Squat – Rest as needed between sets. NOTES
Workout 3: 15 min EMOM 15: Min. 1 | :40 Dumbbell Deadlift (35/50 lb) Min. 2 | :40 Hollow Hold Min. 3 | :40 Banded Side Steps NOTES
Stretching: 10 min Accumulate: 1:00 Lacrosse Ball Roll / Foot
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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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