WARM-UP
3 sets: : 30 sec High Knees in place : 10 sec rest : 30 sec Banded Side Steps : 10 sec rest : 30 sec Banded Good Mornings : 10 sec rest : 30 sec Cossack Squat (:15 / leg) : 10 sec rest 1 set: 20 Walking Lunge (10/leg) Pre-workout: EMOM 6: 10 alternating Pistol NOTES
Rx / Intermediate For time: 400-m Walking Lunge BEGINNER On a 10:00 clock: Max-distance lunge Stimulus & Goals
Competition: 95 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 20 min AMRAP 11: 10 Toes-to-Bar 10 Hang Power Snatch (65/95 lb) Stimulus & Goals
Workout 3: 15 min Back Squat 4 sets: 5 reps (110%) – Rest 1:00 between sets. NOTES
Workout 4: 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: 2 sets: :30 Standing Quad Stretch / side :30 quad foam roll / side
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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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