WARM-UP
1 set: 3:00 Run, Assault Bike, Row, Skierg 2 sets: :20 Jumping Jack 10 alternating Cossack Squat :20 mountain climbers 10 plate squats 1 set: 10 Deadlift (empty barbell) 10 deadlift to mid-thigh 10 deadlift and shrug 10 Muscle Clean 10 Front Squat 10 Hang Squat Clean 10 Squat Clean 4 sets: 3-5 squat cleans – Build to weight. NOTES
Test / Training For load, on a running clock: From 0:00-7:00: Find a 5-rep-max Squat Clean From 7:00-14:00: Find a 3-rep-max squat clean From 14:00-21:00: Find a 1-rep-max squat clean Stimulus & Goals
Competition: 95 min Warm up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 20 min 5 sets: 5 handstand push-up negatives 5 single-arm DB seated strict press / arm :30 max Handstand Pushup – Rest 2:00 between sets. NOTES
Workout 3: 25 min 3 rounds for time: 30 GHD Sit-up 30 Power Snatch (55/75 lb) Stimulus & Goals
Stretching: 10 min 1 set: 1:30 Couch Stretch / 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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