WARM-UP
3 sets: 10 PVC Pass-throughs 10 Kip Swing 10 Pushups :30 Banded pull aparts 1 set: :45 lacrosse ball pec mash / side :45 lacrosse-ball tricep mash / side EMOM 3: 10 Bench Press – Use a light load/empty barbell. 3-5 sets: 5 bench presses (building) – Build in load to your first working set. NOTES
Pre-workout: EMOM 5: 1-3 Wall Walk RX For time: 100 Air Squats 5 Handstand Pushup 25-ft Handstand Walk 75 air squats 10 handstand push-ups 25-ft handstand walk 50 air squats 15 handstand push-ups 25-ft handstand walk 25 air squats 20 handstand push-ups 25-ft handstand walk INTERMEDIATE For time: 100 air squats 5 piked push-up 20 alternating handstand shoulder taps (stomach facing the wall) 75 air squats 10 pike push-ups 20 alternating shoulder taps (stomach facing the wall) 50 air squats 15 pike push-ups 20 alternating shoulder taps (stomach facing the wall) 25 air squats 20 pike push-ups 20 alternating shoulder taps (stomach facing the wall) BEGINNER For time: 50 air squats 5 single-arm DB seated strict press (10/15 lb) 20 alternating shoulder taps (in pike hold) 35 air squats 10 seated DB shoulder presses (10/15 lb) 20 alternating shoulder taps (in pike hold) 20 air squats 15 seated DB shoulder presses (10/15 lb) 20 alternating shoulder taps (in pike hold) 10 air squats 20 seated DB shoulder presses (10/15 lb) 20 alternating shoulder taps (in pike hold) Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 5 sets for load: 5 Bench Press – Rest 2:00-3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min Accumulate: 5:00 sandbag bear hug (70/100 lb) – Rest as needed. NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Low Back :30 cat-cow :30 standing pike 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 |