WARM-UP
1 set: 20 ATY Drill 20 Scap Pull up 5 sets: :30 row 10 alternating Dumbbell Snatch 3-5 Strict Pullup NOTES
RX / Intermediate 5 sets for load: 3 Weighted Pull up BEGINNER 5 sets for reps: :30 Strict Pullup Post-workout: 8 sets for reps: :20 Ring Dips – Rest :10 Stimulus & Goals
Competition: 70 min Warm Up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min For as many sets as possible: 500-m Row @ 1:50 / 2:00 500-m row @ 1:48 / 1:58 500-m row @ 1:46 / 1:56 – Continue to reduce by :02 in each set until failure. – Rest 1:00 between intervals. Stimulus & Goals
Stretching: 10 min 3 sets: :30 Doorway Pec Stretch / side :30 Banded Shoulder Stretch / 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
March 2024
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