WARM-UP
2 sets: 1:00 Row 10 Pushups 10 PVC Pass-throughs 10 empty bar Shoulder Press 10 Seated Box Jump 1 set: 5 empty bar Push Jerk – Hold the receiving position for :02. 5 empty bar push jerks 3-5 sets: 3 push jerks (building) – Rest 1:00-1:30 between sets. NOTES
Test 5 rounds: 12 Dumbbell Deadlift (35/50 lb) 9 Dumbbell Hang Power Clean 6 Dumbbell Push Jerk – Use two DBs. Training 5 rounds: 12 Dumbbell Deadlift (20% max Jerk in each) 9 Dumbbell Hang Power Clean 6 Dumbbell Push Jerk – Use two DBs. Stimulus & Goals
Competition: 90 min Warm up: 20 min See above Workout 1: 20 min 5 sets for load: 3 Push Jerk NOTES
Workout 2: 20 min Today’s Rx Workout 3: 30 min 5 sets for total time: 400-m Run 350/400-m Row – Rest 2:00 between sets. NOTES
Stretching: 10 min 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm
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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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