WARM-UP
3 sets: :20 work/:10 rest Shoulder Taps Jumping Jack Up-Downs 2 sets: 10 ATY Drill 5 single Dumbbell Press / arm 10 straight-leg sit-ups 3 sets: 5 Thruster 7 GHD Sit-up Pre-workout: EMOM 10: 1 thruster NOTES
Rx For time: 15 Thruster (95/135 lb) 30 GHD Sit-up 12 thrusters 24 GHD sit-ups 9 thrusters 18 GHD sit-ups INTERMEDIATE For time: 15 thrusters (65/95 lb) 30 GHD sit-ups (to parallel) 12 thrusters 24 GHD sit-ups (to parallel) 9 thrusters 18 GHD sit-ups (to parallel) BEGINNER For time: 15 thrusters (35/45 lb) 30 Situps 12 thrusters 24 sit-ups 9 thrusters 18 sit-ups Stimulus & Goals
Competition: 1 hr Warm Up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Build up to a 1-rep-max Clean NOTES
Workout 3: 10 min Accessory 5 sets for load: 3 High Pull Clean NOTES
Stretching: 10 min Accumulate: 1:00 pigeon pose / 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
May 2024
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