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 Deadlift (empty barbell or training bar) 5 hang muscle cleans 5 Hang Power Clean 5 Shoulder Press 3 sets: 3 deadlifts 3 hang power cleans 3 Push Jerk – Build in load on each set. NOTES
TABATA SOMETHING ELSE For reps: Tabata Pullups Tabata Pushups Tabata Situps Tabata Air Squats – No rest between Tabatas; complete all four in 16:00. Training For reps: Tabata Jumping pull-ups Tabata knee push-ups Tabata Situps Tabata Air Squats – No rest between Tabatas; complete all four in 16:00. Competition: 70 min Warm up: 15 min See above Workout 1: 20 min 5 sets for load: 3 Push Jerk – Rest as needed between sets. NOTES
Workout 2: 15 min 5 rounds for time: 12 Deadlift (145/205 lb) 9 Hang Power Clean 6 Push Jerk Time CAP: 12:00 Stimulus & Goals
Workout 3: 10 min EMOM 16: Minute 1 | :30 calorie Assault Bike Minute 2 | :30 GHD Sit-up Stimulus & Goals
Stretching: 10 min Accumulate: :30 Doorway Pec Stretch / side :30 Foam Rolling Lats / side 1:00 Yoga - Cobra Position
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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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