Warm Up:
3 sets increasing weight 10 Situps 5 Snatch Grip Deadlift 3 Snatch High Pull 3 Power Snatch 3 Overhead Squat RX Ruth 10 Snatch 95 / 65 30 Toes-to-Bar 10 Overhead Squat 95 / 65 30 Pullups 20 snatch 20 toe to bar 20 overhead squat 20 pull ups 30 snatch 10 toe to bar 30 Overhead squat 10 pull ups Intermediate Snatch / Overhead Squat Weight = 75 / 55# Banded Pull ups Hanging Knee to chest Beginner Snatch / Overhead Squat Weight = Bare Bar Incline Bench tucks Competition: 70 min WARM-UP: 20 min 1 set: 400/500-m Assault Bike 10 alternating Samson stretches :30 Plank 1 set: 400/500-m bike 10 alternating Box Steps 20 Russian Twist 1 set: 400/500-m bike 10 Box Jumps 20 Situps NOTES
Workout 1: 15 min For time: 200-m Run 40 Box Jumps (20/24 in) 40 Situps 200-m run 30 box jumps 30 sit-ups 200-m run 20 box jumps 20 sit-ups 200-m run 10 box jumps 10 sit-ups Stimulus & Goals
Workout 2: 15 min 3 sets: 1 Bench Press – Building to your heaviest single. NOTES
Workout 3: 10 min Every 2:00 for 4 sets: 15 Russian push-ups NOTES
Stretching: 10 min 2 sets: :30 Banded Shoulder Stretch / Side :30 foam roll IT band / leg :30 foam roll calves / leg
0 Comments
Leave a Reply. |
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
Categories |