WARM-UP
1 set: 5 x 1 Inch-worm + 1 Pushups 10 Alternating Spiderman Stretch 15 Ring Rows 200-m Row (easy) 1 set: 5 Dive Bomber Push up 10 alternating Scorpion Stretch 3-5 Strict Pullup 200-m row (moderate) 1 set: 5 Shoulder Press 5 Push Press 5 Push Jerk 5 kipping Pullups 200-m row (hard) 2-3 sets: 7 kipping pull-ups 7 push jerks – Build in load to workout weight. NOTES
Pre-workout: On a 8:00 clock: Build to a heavy 5-rep touch and go push jerk from the floor – Athletes may NOT rest with the bar in the front rack between reps. RX 2007 CFG Event 1 For time: 1000-m Row then… 5 rounds: 25 Pullups 7 Push Jerk (95/135 lb) INTERMEDIATE For time: 1000-m row then… 5 rounds: 15 pull-ups 7 push jerks (75/115 lb) BEGINNER For time: 1000-m row then… 5 rounds: 15 jumping pull-ups 7 push jerks (65/95 lb) Stimulus & Goals
Competition: 75 min Warm Up: 15 min See Above Workout 1: 15 min 2007 CFG Event 1 Workout 2: 15 min Every 1:30 x 8 sets: 3 Front Squat (60%) NOTES
Workout 3: 20 min Every 2:00 for 10 sets: For speed: 50-m Sled Drag sprint NOTES
Stretching: 10 min 1:00 Banded Shoulder Stretch / 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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