WARM-UP
EMOM 8: Min. 1 | 1:00 Run, Assault Bike, Row, Skierg Min. 2 | 5 left-arm DB or KB windmills + 5 KB / Dumbbell Press Min. 3 | 5 right-arm DB windmills + 5 presses Min. 4 | 10 PVC Pass-throughs + 10 PVC Front Squat 1 set: 30 Jumping Jack 5 Kip Swing 5 kip swings + press down 5 Pullups 5 front squats (35/45 lb) 5 Push Press 5 Thruster 1 set: 1:00 bike, row, SkiErg, or run (moderate to fast pace) 10 pull-ups 10 thrusters (workout weight) NOTES
Test Fran For time: 21-15-9: Thruster(65/95 lb) Pullups Training For time: 21-15-9: Thrusters (55% Max) banded strict pull-ups Compare to 6/17/21 Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 10 min Fran Compare to 6/17/21 Workout 2: 20 min 5 sets for load: 2 Thruster NOTES
Workout 3: 15 min 5 rounds for reps: 15 double - Dumbbell Deadlift (35/50 lb) 1:00 calorie Assault Bike – Rest 1:00 Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball pec mash / side 1:00 lacrosse ball shoulder mash / 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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