WARM-UP
2 sets: 1:00 Row 10 Good Mornings 10 Front Squat 10 Push Press 1 set: 5 Deadlift+shrugs 5 Muscle Clean 5 Squat Clean 5 Jerk 5 clean and jerks Every 1:30 x 5-7 sets: 2 clean and jerks – Build in load to your first working set. NOTES
Test / Training 7 sets for load: 2 Clean and Jerk – Lift once every 3:00. Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 10 min 3 rounds for time: 15 KB / Dumbbell Thruster (26/35 lb) 22/30-calorie Assault Bike – Use two KBs or DBs. Stimulus & Goals
Workout 3: 10 min 4 sets: 10 weighted Hip Extensions (14/20 lb) 10 hip extensions (fast) – Rest as needed between sets. Stimulus & Goals
Stretching: 10 min 1 set: 1:00 Couch Stretch / leg 1:00 active hang
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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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