WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Jumping pull-ups 10 alternating Reverse Lunges 1 set: 3 Wall Walk w/ a :03 hold at the top 10 Pushups :30 Handstand 10 Air Squats 10 piked push-up 10 alternating Pistol :20 Hollow Hold 10 alternating Pistol 5 Handstand Pushup 3 sets: 2 handstand push-ups 3 alternating Pistol 4 Pullups NOTES
RX Mary AMRAP 20: 5 Handstand Pushup 10 Pistol 15 Pullups INTERMEDIATE AMRAP 20: 5 Shoulder Press (65/95 lb) 10 Pistol to a target 10 pull-ups BEGINNER AMRAP 20: 5 Pushups 10 alternating Lunge 10 Jumping pull-ups Stimulus & Goals
Competition: 80 Min Warm up: 20 min See Above Workout 1: 20 min Mary Workout 2: 15 min 3 sets: 2 Snatch (60%) 4 sets: 2 snatches (65%) NOTES
Workout 3: 15 min Every 2:30 for 5 sets: 3 paused Overhead Squat – Pause at the bottom of the overhead squat for 2 seconds each rep. NOTES
Stretch: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch 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
April 2024
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