WARM-UP
1 set: Run 100 m 5 Inch-worm + Pushups 10 banded instead of PVC Pass-throughs 15 Banded pull aparts 1 set: Run 200 m 10 Dumbbell Deadlift (light) 10 Kip Swing 1 set: Run 400 m 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 Pre-workout: 2 sets: Max Strict Pullup – Rest 3:00 between sets. NOTES
Rx / Intermediate Helen 3 rounds for time: 400-m Run 21 Kettlebell Swing (16/24 kg) 12 Pullups BEGINNER 3 rounds for time: 200-m run 21 kettlebell swings (8/12 kg) 12 Jumping pull-ups Competition: 70 min Warm up: 20 min See above Workout 1: 15 min Heavy Helen 3 rounds for time: 400-m run 21 Kettlebell Swing (24/32 kg) 12 Chest-to-Bar Pullups Stimulus & Goals
Workout 2: 15 min Deadlift: For load: 8 reps (107%) 10 reps (103%) 12 reps (98%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 5 sets for quality: 10 Single-Leg Deadlifts / leg 15 GHD Back Extension NOTES
Stretching: 5 min 3 sets: :30 Supine Snow Angel :30 prone snow angel :30 Scap Push-ups
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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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