Warm Up
3 Rounds 250M Row 5 Deadlift 10 Box Jumps 10 Kettlebell Swing Workout 15 min 5 Tire Flip Jump Through 20 Hammer Swings Olympic tall snatch - bar only - 3 x 3 sets Block Snatch (knee) - 70% x 2, 75% x 2, 80% x 2, 80% x 2 x 3 sets Floating Halting Snatch DL on Riser (upper thigh/2 sec) - 85% x 3, 90% x 3 x 2 sets Pause Back Squat - 75% x 2, 77% x 2 x 3 sets Jerk Recovery - Work to heavy 2 3 sets: weighted plank - 20-30 sec Weighted banded glute bridge x 10 Banded step-up x 20/leg *Increase BOLD weights if you feel good Walk the Line – Week 2 of 12 Stretching 2 min lacrosse ball upper back / side 2 min lacrosse ball calf roll / leg 2 min Foam Roll Low Back
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5/19
15 min 5 Tire Flip Jump Through 20 Hammer Swings 5/20 Test Boone 28 Thruster 95 / 65 300 M Run 24 Toes-to-Bar 300 M Run 28 Thruster 95 / 65 300 M Run 24 Toes-to-Bar 300 M Run 28 Thruster 95 / 65 300 M Run 24 Toes-to-Bar 300 M Run 5/21 5 Rounds 10 Pistol 200 ft backward sled drag 20 Arch Ups 5/22 Test Donkey Kong Never done before 5/23 1 Rep Max Snatch Compare to 2/18/20 5/24 3 Rounds 1 min Ring Dips 1 min Evil Wheel 1 min Handstand Pushup 1 min Land Mines Twist 1 min Ladder Linear two feet each (each square = 1 pt) 1 min rest 5/25 Test Jorge Compare to 11/2/20 Warm up
1K Row Workout Double Tabata 16 Rounds 20 sec Row for cal 10 sec rest Oly Rest Day Stretch 2 min Sit and Reach 2 min reach, roll, and lift Warm up
2K Assault Bike 5 Squat Therapy 10 Air Squats 10 medicine-ball push presses 10 Wall Balls Workout Test Baby Tupac Do 2 Wall Balls @ 20 / 16# in the first minute 4 Wall Balls in the second minute 6 Wall Balls in the third minute Continue until you can not get all of the given reps done in the given minute compare to 4/3/21 Oly Snatch - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 85% x 1 x 5 sets Clean and Jerk (1+1) - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 85% x 1 x 4 sets Back Squat - 70% x 2, 75% x 2, 80% x 2 x 2 Clean Rack Support (10 sec) - Heavy Single Pause Jerk Dip (% of jerk) - 90% x 3 x 3 sets Romanian deadlift - x 5 x 3 sets 3 sets: Jack Knife complex x max single-leg glute bridges weighted x 10/leg Pullups x max Stretch 2 min quad stretch / each 2 min hamstring stretch / each Hey Everyone,
Casey has dropped off tickets for the 2024 Firefighter raffle. The tickets are only $25, and the number of tickets is limited to 3,000. More details are posted at the gym. Talk to one of the trainers to get tickets! -C- Warm up
5 Cal Assault Bike 10 Pushups 5 cal Assault Bike 10 lateral banded monster 10 Banded Push up 5 cal Assault Bike 5 Bench Press @ 55% Workout Until you reach 120 / 90 cal 30 sec Assault Bike 10 Bench Press @ 55% (if you are not making at least 10 / 7 cal on the bike, consider knocking down the Bench press reps to maintain the weight) Oly Rest Day Stretch 2 min Banded Pec Stretch 2 min banded tricep stretch Warm up
1K Row 3 Pull-to-Stands 4 DB snatches / each 1 Rope Climb 4 Dumbbell Split Snatch / each Workout Test 7 Rounds For Time 10 Dumbbell Split Snatch, Right Arm (40/30 lb) 1 Rope Climb (15 ft) 10 Dumbbell Split Snatch, Left Arm (40/30 lb) 1 Rope Climb (15 ft) We haven’t done this one in a while Oly Hang Power Snatch (mid-thigh) (% of PS) - 60% x 2 x 5 Flat-Footed Clean Pull - 80% x 3 x 3 Pause Split Jerk+ Power Jerk - 70% x (2+1) x 5 Power Block Clean (knee) + Push Press - 70% x (2+5) x 3 Pause Quarter BS Jump (% of BS) - 25% x 3 x 3 3 sets: tall snatch x 6 Evil Wheel x max 3 sets: FLE DB curl x 15 GHD Hamstring Curl x 15 Stretch 2 min Bicep Stretch each 2 min forearm stretch 2 min Banded Trap Stretch Warm up
3 Rounds 10 Situps 10 Kettlebell Swing Workout 21 - 15 - 9 Evil Wheel 42 - 30 - 18 Hammer Swings Oly Power Clean from PP + Push Press (% of CJ) - 30% x (3+1) x 3 Block Clean (knee) & Jerk - 70% x 2(1+1), 75% x 2(1+1) x 5 Floating Halting Clean DL on Riser (upper thigh/2 sec) - 85% x 3 x 3 Front Squat (5 sec eccentric) - 60% x 3 x 3 Jerk Recovery - work to heavy 2 3 sets: One Arm Overhead Bulgarian Split Squat x 10/leg 1-leg RDL with hand switch x 10/leg weighted sit-ups x 12-15 Stretch 2 min Yoga - Cobra Position 2 min Banded Shoulder Stretch / Side Warm up
3 Rounds 750M Assault Bike 20 Walking Lunge 10 Banded Prone Hamstring Curl Workout 15 min 10 GHD Hamstring Curl 10 cal Assault Bike 10 Jumping Lunge Oly Snatch High Pull + Snatch No Jump - 60% x (1+2) x 5 Flat-Footed Snatch Pull - 80% x 3 x 3 Overhead Squat - 70% x 2, 75% x 2, 80% x 2 x 3 snatch push presses - REP 7 - x 5 x 3 3 sets: Press in Snatch x 8 single-arm DB rows x 12-15 3 sets: DB Z Press x 12-15 V Ups x max Stretch 2 min Banded Hamstring stretch 2 min Standing Quad Stretch Warm up
Assault Bike 2K 20 Ski Jumper 10 Shoulder Press 20 Double Unders 10 Push Press 10 Box Jumps Workout Test 5 Rounds For Time 12 Push Presses (135/95 lb) 20 Box Jumps (24/20 in) No previous scores Oly tall snatch - bar only - 3 x 3 Block Snatch (knee) - 70% x 2, 75% x 2 x 5 Floating Halting Snatch DL on Riser (upper thigh/2 sec) - 85% 3 x 3 Clean Deadlift - 100% x 5 x 3 Pause Back Squat - 75% x 2 x 4 3 sets: weighted plank - 20 -30 sec Weighted banded glute bridge x 10 Banded step-up x 10/leg Walk the Line – Week 1 of 12 Stretch 2 min Tricep Lacrosse Ball Roll 2 min lacrosse ball calf roll / leg 2 min Banded Trap Stretch |
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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