WARM-UP
2 sets: 10 Alternating Spiderman Stretch 10 alternating Toy Soldier 10 alternating Plank reach through 10 alternating single-leg V Ups 2 sets: :40 Air Squats – Rest :20 :40 Burpees – Rest :20 ROWING TECHNIQUE 2 sets: :20 fast pull + slow return – Demonstrate a fast pull and then a controlled return to the catch position. The return to the catch should take twice as long as the pull. 2 sets: :20 upright torso – Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull. 2 sets: :20 level hands – Demonstrate keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with arms straight and just past the toes. 1 set: 250-m Row Test / Training For time: Row 250 m – Rest 1:00 Row 500 m – Rest 2:00 Row 1,000 m – Rest 4:00 Row 500 m – Rest 2:00 Row 250 m Stimulus & Goals
Competition: Rest Day Stretching 2 sets: :30 Foam Rolling Lats / side :30 Foam Roll Quad / side :30 foam roll hamstrings / side :30 Foam Roll Upper Back / 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
May 2024
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