WARM-UP
1 set: 1:20 Row (easy) :40 Good Mornings + jump 1 set: 1:20 Row (moderate) :40 Air Squats 1 set: 1:20 row (fast) :40 Burpees 1 set: 10 alternating Reverse Lunges 10 Hang Power Clean (empty barbell) 10 alternating long reverse lunges 5 hang power cleans (add weight) 10 alternating elevated reverse lunges 5 hang power cleans (add weight) 10 alternating Pistol to box 3 hang power cleans (add weight) 10 alternating Heel Hook Pistol 3 hang power cleans (add weight) 10 alternating Pistol 3 hang power cleans (add weight) NOTES
RX For time: 30 Hang Power Clean (155/225 lb) 50 alternating Pistol 1,600/2,000-m Row INTERMEDIATE For time: 30 hang power cleans (105/155 lb) 50 alternating Pistol to a target 1,600/2,000-m row BEGINNER For time: 30 hang power cleans (55/75 lb) 50 alternating Reverse Lunges 800/1,000-m row Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 10 min EMOM 10: 2 Power Clean NOTES
Workout 3: 20 min For time: 100 Burpee Pull up – Pull-up bar is 12 in / 30 cm above reach. Stimulus & Goals
Stretch: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg
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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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