WARM-UP
2 sets: 1:00 of Row 8 Inch-worm + Pushups 12 Box Steps (6/leg) 16 Air Squats 2 sets: 1:00 of rowing 10 Shoulder Press (35/45 lb) 10 Sumo Deadlift High Pull 10 Box Jumps 10 Wall Balls 10 sumo deadlift high pulls (55/75 lb) 10 Push Press (55/75 lb) NOTES
Rx / Intermediate Fight Gone Bad 3 rounds for max reps of: 1:00 Wall Balls (14/20 lb)(9/10 ft) 1:00 Sumo Deadlift High Pull (55/75 lb) 1:00 Box Jumps (20 in) 1:00 Push Press (55/75 lb) 1:00 Row calories Rest 1:00 BEGINNER 3 rounds for max reps of: 1:00 wall-ball shots (10/14 lb)(9/10 ft) 1:00 sumo deadlift high pulls (35/45 lb) 1:00 Box Steps (20 in) 1:00 push presses (35/45 lb) 1:00 rowing calories Rest 1:00 Stimulus & Goals
Strategy
Competition: 80 min Warm Up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min MAIN LIFT Back Squat For load: 8 reps (105%) 10 reps (100%) 12 reps (95%) – Rest 3:00 NOTES
Workout 3: 20 min ACCESSORY 5 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at chest (100/150 lb) – Rest 2:00 between sets. NOTES
Stretching: 5 Min Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center
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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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