WARM-UP
1 set: 10 hip crossovers 10 Leg Swing / leg 10 Dive Bomber Push up 10 Alternating Spiderman Stretch 10 alternating Samson stretches 10 Cossack Squat 10 slow calf raises / leg then… :45 Run, Row, Assault Bike, or Single-Unders Set 1 | :45 Inch-worm+ Pushups Set 2 | :45 Box Steps Set 3 | :45 Shoulder Taps Set 4 | :45 light DB muscle snatches NOTES
Rx / Comp Complete as many rounds as possible in 15 minutes of: 3 Wall Walk 12 Dumbbell Snatch 15 Box Jump Over 35 / 50-lb dumbbell, 20 / 24-in box INTERMEDIATE AMRAP 15: 3 scaled wall walks (hands must cross the 2" starting line and return) 12 alternating DB snatches (20/35 lb) 15 box jump-overs (20/24 in) BEGINNER AMRAP 15: 3 inchworms in place 12 alternating DB snatches (10/15 lb) 15 box step-overs (16/20 in) NOTES
Stimulus & Goals
Competition: 60 min Warm-up: 15 minutes See above Workout 1: 15 minutes Today's Rx Workout 2: 16 minutes Main Lift 4 sets for reps: :20 Shoulder Press (40-50%) – Rest 1:40 between sets. 4 sets for reps: :20 Shoulder Press (50-60%) – Rest 1:40 between sets. Workout 3: ? minutes Accessory Accumulate: 5:00 in a Plank – Every time you break perform 20 GHD Hip Extension Stretching: 10 minutes Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
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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
April 2024
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