WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 2 sets: 5 High Pull Clean from the hang (empty barbell or training bar) 5 hang muscle cleans 5 partial Front Squat 5 Hang Power Clean 3 sets: 3 hang power cleans – Build in load. NOTES
Test 5 sets: On a 2:00 clock: :30 L-Sit 10 Burpees (12 in) Max distance DB Farmer Walks (35/50 lb) Rest for 1:00. – Use two DBs. Training On a 2:00 clock: :30 seated leg raise 10 Burpees Max distance DB Farmer Walks @ 20% DL each Rest for 1:00. – Use two DBs. Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 20 min 5 sets: 3 Hang Power Clean – Rest as needed between sets. NOTES
Workout 2: 10 min 400/500-m Row 30 Hang Power Clean (145/205 lb) 400/500-m row Stimulus & Goals
Workout 3: 15 min Today’s Rx Stretching: 10 min 2 sets: :30 Yoga - Cobra Position :30 alternating Scorpion Stretch
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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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