WARM-UP
1 set: 100-m Run 5 Inch-worm+ Pushups 10 banded PVC Pass-throughs 15 Banded pull aparts 1 set: 200-m run 10 KB / Dumbbell Deadlift (light) 10 Kip Swing 1 set: 400-m run 10 Russian KB swing (light) 10 kip swings (bigger) 1 set: 10 Kettlebell Swing (light) 5-10 kipping Pullups 1 set: 10 American swings (working weight) 5-10 Chest-to-Bar Pullups NOTES
Helen RX 3 rounds for time: 400-m Run 21 Kettlebell Swing (35/53 lb) 12 Pullups INTERMEDIATE 3 rounds for time: 400-m run 21 KB swings (26/35 lb) 12 pull-ups BEGINNER 3 rounds for time: 200-m run 21 KB Swings (18/26 lb) 12 Jumping pull-ups Post-workout: EMOM 8: 5-10 strict handstand push-ups Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Helen Workout 2: 15 min EMOM 12: Min 1-4 | 2 Power Clean (65%) Min 5-8 | 2 power cleans (68%) Min 9-12 | 2 power cleans (70%) NOTES
Workout 3: 15 min 4 rounds for time: 15 strict handstand push-ups 100-ft sandbag carry (100/150 lb) NOTES
Stretching: 10 min 1 set: 200-m recovery walk 1:00 forearm stretch / side
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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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