Warm Up
4 sets: 200-m jog 10 alternating single-leg toe touches 10 Inch-worm + Pushups 10 Samson stretches 10 alternating toe-touches in plank 10 Air Squats + Good Mornings NOTES
RX / Intermediate For time with a partner: 1600-m Run 1200-m sandbag carry 1600-m run – Split the runs in 200-m increments. – Split the carry as needed. BEGINNER For time with a partner: 800-m run 800-m sandbag carry 800-m run – Split the runs in 200-m increments. – Split the carry as needed. Stimulus & Goals
Competition: 1hr 50 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min 3 sets for load: 2 Pause Split Jerk 1 Split Jerk – Pause in the dip of the jerk for :01. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 3: 10 min 3 sets for load: 3 Back Squat – All sets between 80-90% of 1-rep max. NOTES
Workout 4: 25 min Feb 1, 22’ For time: 800/1,000-m Assault Bike Rest 1:00 1,600/2,000-m Assault Bike Rest 2:00 2,400/3,000-m Assault Bike Rest 3:00 3,200/4,000-m Assault Bike Stimulus & Goals
Stretch: 10 min 1 set: :30 Standing Hamstring Stretch / side :30 pigeon pose / side :30 standing hamstring stretch/side 1:00 saddle stretch
0 Comments
Leave a Reply. |
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
Categories |