Warm up
200 M jog 10 Hollow Rock 200 M jog 10 V Ups 200 M Run 10 Toes-to-Bar Workout Test Cement Mixer Compare to 12/24/21 Oly Back Squat - work up to heavy single x 1 Segment Snatch (knee) - HS x 1 Segment Clean (knee) + Jerk - HS x 1+1 Back Extension Hold - 3 x max Weighted Plank - 3 x 20-30 sec Stretch 2 min Yoga - Cobra Position 2 min Banded Shoulder Stretch / Side
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Warm up
10 Ski Jumper 5 Squat Therapy 20 Single-Unders 10 Back Squat @ 35% 20 Double Unders 10 Back Squat @ 55% Workout 21 - 15 - 9 Back Squat @ 55% 42 - 30 - 18 Double Unders Oly Rest Day Stretch 2 min Calf Stretch 2 min foam roll hamstrings 2 min Foam Roll Quad Warm up
Bench Press 3 - 4 Sets of 7 until you get to 55% Workout Find Your Max Bench Press 7, 5, 5, 3, 3, 3, 1, 1, 1, 1 Compare to 10/11/21 Oly Power Jerk - 60% x 2 reps x 5 sets presses in split-jerk stance (week 1 weight) - 10 reps x 3 sets 2 Rounds Single Leg Good Mornings (reps/leg) - 2 sets x 10/leg (use week 1 weight) V Ups - 2 x max Stretch 2 min lacrosse ball pec mash each 2 min Pec Foam Roll each Warm up
2 Rounds 10 Hollow Rock 10 Arch Ups 10 Situps 10 Kettlebell Swing Workout 3 Rounds 1 min Row cal 1 min Hollow Rock 1 min Hang Snatch @ 55% 1 min GHD Hip Extension 1 min KB / Dumbbell Clean (from floor) @ 25% max barbell clean 1 min Rest Oly Back Squat - 50% x 3 sets x 3 reps Power Snatch - 60% x 2 sets x 5 reps Snatch High Pull - 75% x 3 sets x 3 reps Hanging Leg Raise - 2 x max Stretch 2 min Yoga - Cobra Position 10 Jefferson Curl 2 min Sit and Reach Hey everyone,
First, I want to apologize for not posting the time / date for darts at Luke & Tabbie's while I was in Guatemala. I dropped the ball and forgot to give everyone a heads up. No darts at Heath and Tawnia’s this week due to a scheduling conflict. Normally, I would host instead, but Gwen, Skyler & I will be out of town attending a friend's wedding. Pool and darts will resume on the 27th of April! -C- Warm up
3 Rounds 10 Ski Jumper 10 Russian Twist Workout 20 min Broad Jumps 25 ft 20 Kneeling Half Moon Broad Jumps 25 ft 10 cal Assault Bike Oly Muscle Snatch (knee) - 30% x 3 reps x 4 sets snatch push presses + Overhead Squat - 65% x 5+1 x 4 sets 3 Rounds A1. Box Jumps - 3 A2. Russian Twist - x 15 / side Stretch 2 min foam roll calves each 2 min Foam Rolling Lats each 4/7
Test Fat Amy We don’t have a comparable on the website yet 4/8 20 min Broad Jumps 25 ft 20 Kneeling Half Moon Broad Jumps 25 ft 10 cal Assault Bike 4/9 3 Rounds 1 min Row cal 1 min Hollow Rock 1 min Hang Snatch @ 55% 1 min GHD Hip Extension 1 min KB / Dumbbell Clean (from floor) @ 25% max barbell clean 1 min Rest 4/10 Max Bench Press Compare to 10/11/21 4/11 21 - 15 - 9 Back Squat @ 55% 42 - 30 - 18 Double Unders 4/12 Test Cement Mixer Compare to 12/24/21 4/13 3 Rounds 3 Rope Climb 20 Arch Ups Warm up
3 Rounds 5 Squat Therapy 10 Situps Workout Test Fat Amy We don’t have a comparable on the website Oly Back Squat - 50% x 3 x 3 Power Clean + Power Jerk - 60% x 1+1 x 5 Clean Pull - 75% x 3 x 3 weighted plank - 15 sec on / 15 sec off x 2 min Hang on Legs – Week 8 of 12 Stretch 2 min Yoga - Cobra Position 2 min Standing Quad Stretch each 2 min Doorway Pec Stretch each Warm up
20 Shoulder Taps 20 sec L-Sit 10 Pushups 15 Hollow Rock 5 ring dip negatives Workout 20 - 2 Ring Dips Situps Oly Rest Day Stretch 2 min Doorway Pec Stretch each 2 min Yoga - Cobra Position Warm up
5 jumping chest-to-bar pull-ups 5 Deadlift @ 55% workout weight 8 handstand shoulder taps 5 Pullups 3 Deadlift @ 75% workout weight 5 handstand push-up negatives 5 Chest-to-Bar Pullups 1 Deadlift @ workout weight 5 Handstand Pushup Workout Test Zimmerman OG’s are going to have to bust out their journals, we haven’t done this one in a while. Oly Back Squat - 88% x 3 x 7 Segment Snatch (knee) - 70% x 1, 75% x 1, 80% x 1, 85% x 1, HS x 1 Segment Clean (knee) + Jerk - 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, HS x 1+1 3 Rounds Back Extension Hold x max Weighted Plank - x 20-30 sec *Increase BOLD weights if you feel good Stretch 2 min Foam Roll Upper Back 2 min cat-cow 2 min forearm 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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