WARM-UP
On a 6:00 clock: 5 Scap Pull up 5 Kettlebell Swing (light weight) 5 Kip Swing 5 KB or Dumbbell Press / arm (light weight) 5 Squat Therapy NOTES
Barbara RX 5 rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Air Squats – Rest 3:00 per round. Men's: 19:50 anonymous Trainier: 17:10 Women's: 19:33 anonymous INTERMEDIATE 5 rounds for time: 10 pull-ups 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round. BEGINNER 4 rounds for time: 10 Ring Rows 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round. Stimulus & Goals
Strategy
Competition: 1 Hr 30 min Warm-up: 15 minutes see above Workout 1: 40 minutes Barbara Workout 2: 10 minutes Main Lift On a 10:00 clock: Clean 5-reps @ 40% of 1-rep max 5-reps @ 50% of 1-rep max 5-reps @ 60% of 1-rep max 5-reps @ 70% of 1-rep max NOTES
Workout 3: 15 minutes Accessory 5 sets for load: 3 High Pull Clean 3 high hang clean Stretching: 10 minutes 3 sets: 10 ATY Drill 10 wall slides
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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
May 2024
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