Warm up: 15 min
On a 10:00 Clock: 1:00 Row, Assault Bike or Jog 10 Leg Swing / Side :30 Couch Stretch / Side Then . . . 1 Set: 5 Front Squat (45%) 5 Front Squat (50%) 5 Front Squat (55%) RX / Intermediate / Beginner Every 4:00 for 7 Sets: 250m Sprint SKILL WORK Accumulate: 100 Weighted Situps (35/25#)
Competition: 1 hrs 50 min Warm up: 15 min see above Workout 1: 15 min Lifting – A For Load: 5 Front Squat (60%) 3 Front Squats (65%) 1 Front Squat (70%) NOTES
Workout 2: 5 min Lifting – B For Reps: 1:00 Max Unbroken Front Squats (75%) NOTES
Workout 3: 15 min 5 Sets For Load: 12 DB Split Squats / Leg 1:00 Weighted Hip Extensions Hold NOTES
Workout 4: 70 min Maxton 13 Rounds For Time: 8 Strict Pullup 26 Box Steps (24/20#) 21 Burpees
NOTES
Stretching 3 Sets: :30 Banded Hamstring stretch / Side :30 Couch Stretch / Side
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
April 2024
Categories |