WARM-UP
3 sets: 9/12-cal. Row 10 Deadlift (empty barbell) 10 Alternating Spiderman Stretch :30 Hollow Hold 4 sets: 6 deadlifts 6 Box Jumps NOTES
RX Christine 3 rounds for time: 400/500-m Row 12 Deadlift (Body Weight) 21 Box Jumps (18/20 in) INTERMEDIATE 3 rounds for time: 400/500-m row 12 deadlifts (75/115 lb) 21 box jumps (18/20 in) BEGINNER 3 rounds for time: 200/250-m row 12 deadlifts (55/75 lb) 21 Box Steps (16/18 in) Post-workout: Accumulate: 50 Kang squats (empty barbell) Stimulus & Goals
Competition: 75 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min 3 sets: 1 Shoulder Press – Building to your heaviest single. NOTES
Workout 3: 15 min 4 sets: 6 KB Z-presses NOTES
Stretching: 10 min 3 sets: :45 child’s pose stretch :45 frog stretch
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April 2024
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