Warm up
3K Assault Bike Then Back Squat 10 @ Bare Bar, 7 @ 35%, 7 @ 45%, 7 @ 55% Workout Back Squat for max load 7,5,5,3,3,3,1,1,1,1 compare to 9/16/23 (if you hit it hard yesterday, this probably won't be a true 1 rep max, still go heavy!) Oly Rest Day Stretch 2 min hamstring stretch / each 2 min quad stretch / each
0 Comments
Hey Ya'll, Quick reminder that this Friday's Pool / Dart is at the Hull house. 208 S 35th @ 7:30 pm. Warm up
1k Row then 7 single-arm DB seated strict press each 7 Dumbbell Deadlift 7 Push Press 7 Deadlift Stiff Legged 7 Handstand Pushup 7 Deadlift Workout Test Diane compare to 12/14/22 Oly
2 sets: A1. Single Leg Good Mornings x 10 / leg (@ Wk 1 weight) A2. V Ups x max Stretch 2 min Sit and Reach 2 min lacrosse ball shoulder mash / each Warm up
3 Rounds 5 Ring Rows / Pullups / Chest-to-Bar Pullups 5 cal Assault Bike / 7 cal / 10 cal 5 Kettlebell Swing / Snatch High Pull / 5 Snatch 5 Russian Twist each side (light) / 7 reps / 10 reps 5 Cal Row / 7 cal / 10 cal Workout 3 Rounds 1 min max Pullups (if you can do 20 unbroken do Chest-to-Bar Pullups) 1 min max cal Assault Bike 1 min max Snatch reps @ 55% 1 min max Russian Twist @ 33% snatch max 1 min max cal Row 1 min Rest Oly
2 sets: Hanging Leg Raise x max Stretch 2 min Banded Shoulder Stretch / Side 3 sets of 10 Jefferson Curl (go light) Warm up
6 Rounds 40 sec Assault Bike 20 sec Assault Bike backward Workout Test Griff compare to 8/1/19 Oly
3 Sets A1. Box Jumps x 4 A2. Russian Twist x 15 / side Stretch 4 min walking calf scoop stretch 2 min Foam roll tibialis anterior each Warm up
Bike 3K then 10 Air Squats 10 pvc pipe around the world 10 Cossack Squat 10 Russian Twist 5 Heel Hook Pistol (each) 10 Land Mines Twist Workout 10 - 1 Pistol (sub to a box or foot behind heel) 2 - 20 Hammer Swings Oly
Hang on Legs - Week 4/12 Stretch 2 min lacrosse ball upper back / side 2 min foam roll glute / each 2 min hamstring stretch 3/10
10 - 1 Pistol 2 - 20 Hammer Swings 3/11 Test Griff compare to 8/1/19 3/12 3 Rounds 1 min max Pullups (if you can do 20 unbroken do Chest-to-Bar Pullups) 1 min max cal Assault Bike 1 min max Snatch reps @ 55% 1 min max Russian Twist @ 33% snatch max 1 min max cal Row 1 min Rest 3/13 Test Diane compare to 12/14/22 3/14 Max Back Squat 7,5,5,3,3,3,1,1,1,1 compare to 9/16/23 3/15 Mystery Workout 3/16 Test Tommy V Compare to 5/14/22 Warm up
3 rounds 20 Plate toe taps / 20 Ski Jumper / 20 Double Unders 10 Plyometric Pushup / 10 plyometric lateral plate push up / 10 Bench Press @ 75% Workout weight Workout 5 Rounds 10 Bench Press @ 55% 10 Ring Dips (scale to ability) 40 Double Unders Oly Rest day Stretch 2 min Doorway Pec Stretch 2 min banded lat stretch 2 min foam roll calves Mystery Workout
Come in and find out! Oly
*Increase BOLD weights if you feel good Warm up
3 Rounds casual 400 M Jog 500M Skierg 200M Row Workout Alpine 5 Rounds 90 sec Row for Cal 3 min rest Oly
Stretch 2 min Sit and Reach |
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 |