Warm up
2K Assault Bike 5 Snatch Grip Deadlift 10 Ski Jumper 5 Snatch High Pull 10 Single-Unders 5 Squat Snatch 10 Double Unders Test Miles 20 minutes 200M Run 10 Squat Snatch 115 / 85 20 Double Unders Oly Snatch - work up to a Heavy Single x 1 Clean and Jerk - 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1 Front Squat - 70% x 2, 80% x 2, 85% x 1, 90% x 1 x 3 weighted plank - 3 x 20-30 sec Stretch 2 min lacrosse ball upper back / side 2 min Banded shoulder extension stretch
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Warm up
Row 1 K 3 Rounds 5 Burpees 10 Kettlebell Swing 15 Double Unders Workout Test Meghan no previous to compare Oly Rest Day Stretch 2 min Calf Stretch each 2 min Foam Roll Low Back Warm up
2K Assault Bike 10 Air Squats 10 Situps 10 Hammer Swings 1K Row Workout 3 Rounds 1 min Pistol 1 min Situps 1 min GHD Raise 1 min Hammer Swings 1 min Assault Bike calories 1 min Rest Oly
Stretch 2 min foam roll hamstrings each 2 min Foam Roll Quad each 2 min figure-4 glute foam roll each Warm up
500 M Assault Bike 20 Shoulder Taps 500 M Assault Bike 10 handstand shoulder taps 500 M Assault Bike 10 Air Squats 500 M Assault Bike 10 Pushups 500 M Assault Bike 5 Handstand Pushup Workout Test Pike no previous to compare to Oly Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1 Snatch Pull - 105% x 2 x 3 sets Back Squat (pause on first rep 3 sec) - 70% x 3 x 3 sets Hanging Leg Raise - 3 x max Stretch 2 min lacrosse ball pec mash / each 2 min lacrosse ball mash on posterior deltoid / each 2 min Doorway Pec Stretch / each Warm up
5 Snatch Grip Deadlift 15 Single-Unders 5 Snatch High Pull 15 Double Unders 5 Hang Snatch 15 Ski Jumper Workout 15 min 10 Hang Snatch @ 55% max 20 Ski Jumper Oly Hang Power Snatch (knee) - 70% x 2, 75% x 2, 80% x 2 Snatch Balance - work up to a Heavy Single x 1 3 Rounds Box Jumps - x 3 Russian Twist - x 15/side Stretch 2 min lacrosse ball upper back / side 2 min lacrosse ball calf roll / leg Warm up
Assault Bike 2K 10 Situps 5 single-arm DB seated strict press each 10 Russian Twist 5 Plank reach through each Workout 20 - 2 Kneeling Half Moon calories on Assault Bike Oly Clean and Jerk - 70% x 2 sets (1+1), 75% 2 sets (1+1), 80% 2 sets (1+1), 85% x 1+1, 90% x 1+1 Clean Pull - 105% x 2 x 3 sets Front Squat - 75% x 3 x 3 sets weighted plank - 15 sec on/15 sec off x 3 min "Hang on Legs" – Week 11 of 12 Stretch 2 min Yoga - Cobra Position 2 min hang from the pull-up bar 4/28
20 - 2 Kneeling Half Moon calories on Assault Bike 4/29 15 min 10 Hang Snatch @ 55% max 20 Ski Jumper 4/30 Test Pike no previous to compare to 5/1 3 Rounds 1 min Pistol 1 min Situps 1 min GHD Raise 1 min Hammer Swings 1 min Assault Bike calories 1 min Rest 5/2 Test Meghan no previous to compare 5/3 Miles 20 minutes 200M Run 10 Squat Snatch 115 / 85 20 Double Unders 5/4 1 - 10 Shoulder Press @ 55% max Evil Wheel same bar Warm up
Row 1 K casual 10 Air Squats 10 Situps 10 Pushups 5 Pullups Workout Test Baseline Compare to 12/6/19 Oly Rest Day Stretch 2 min Standing Quad Stretch each 2 min Standing Hamstring Stretch each Warm up
2 K Assault Bike 10 Pushups 10 Ski Jumper 5 Bench Press @ 55% 20 Double Unders Workout 5 Rounds 10 Bench Press @ 55% 25 Double Unders Oly Snatch - work up to a Heavy Single x 1, 70% of HS x 2 Clean and Jerk - work up to a HS x 1+1, 70% of HS x 2+1 Front Squat - work up to a HS x 1 Three Rounds Back Extension Hold - x 50% of last week's time weighted plank - 20-30 sec Stretch 2 min lacrosse ball calf roll / leg 2 min Calf Stretch 2 min Doorway Pec 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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