WARM-UP
2 sets: 10 slow calf raises 10 Plate toe taps 10 Box Steps 10 drop-and-land off of the plate 10 Box Jumps + step-down (alternating step-down leg) 5 box jump + squat landing 5 box jump + slow rebound 5 box jumps 2 rounds: 5 KB / DB sumo deadlift high pulls (workout weight) 4 box jumps 2 Situps NOTES
Test 5 rounds for time: 15 KB Sumo Deadlift High Pull (35/53 lb) 18 Box Jumps (20/24 in) 21 Situps Training 5 rounds for time: 15 KB Sumo Deadlift High Pull @ 15% Max DL 18 Box Jumps 50% max 21 Russian Twist @ 25% Snatch (single count) Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 10 min EMOM 10: 3 Back Squat NOTES
Workout 3: 15 min 5 sets for load: 10 alternating Weighted Box Step (20/24 in) 10 alternating Reverse Lunges NOTES
Stretching: 10 min 3 sets: :30 Yoga - Cobra Position :30 Alternating Spiderman Stretch, left :30 spiderman stretch, right
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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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