Happy New Year's
WARM-UP 3 sets: :30 Run, Assault Bike, Row, Skierg 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press with a :03 pause at the top – Use an empty bar or light load. 1 set: :30 row, bike, SkiErg 2 Wall Walk with a :03 hold at the top 20 alternating Dumbbell Deadlift 1 set: :30 row, bike, SkiErg 2 wall walks 10 piked push-up :30 Hollow Hold 10 alternating DB snatches (lighter load) 1 set: :30 row, bike, SkiErg 10 alternating DB snatches (workout loading) NOTES
Test For time: 30 alternating Dumbbell Power Snatch (35/50 lb) 10 Wall Walk 30 alternating DB power snatches 10 wall walks 30 alternating DB power snatches Training For time: 30 alternating DB power snatches (25% max Barbell Snatch) 10 wall walks (Partial range of motion) 30 alternating DB power snatches 10 wall walks 30 alternating DB power snatches Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 7 sets for load: 3 Bench Press – Lift once every 3:00. NOTES
Workout 3: 20 min 3 sets for reps: On a 5:00 clock: 200-m Farmer Walks (35/53 lb) Then as many reps as possible of: 5 Pushups 10 KB Goblet Squat (35/53 lb) – Rest 2:00 between rounds. – Use a single KB for farmers carries and squats. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side
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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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