Warm up
1K Row then 10 Hollow Rock 10 Snatch Grip Deadlift 10 V Ups 5 Snatch High Pull 5 Toes-to-Bar 3 Snatch Workout Test 15.1 Compare to 8/16/20 Oly Hang Power Clean (knee) + Power Jerk - 70% x 2+1 x 5 Push Press - 70% x 3 x 4 V Ups - 3 x max Stretch 10 Jefferson Curl 2 min lacrosse ball upper back / side 2 min Foam Roll Low Back
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Warm up
3 Rounds 10 Russian Twist 20 Single-Unders Workout 4 Rounds 30 Land Mines Twist @ 20% snatch 2 Ladder Linear two feet each (forward and back twice) Oly Snatch - 70% x 2, 75% x 2, 80% x 2 x 3 Snatch Pull - 100% x 3, 105% x 2, 110% x 2 Back Squat (pause first rep 3 seconds) - 70% 3 x 3 Hanging Leg Raise - 3 x max Stretch 2 min Calf Stretch 2 min Yoga - Cobra Position (look over each shoulder) Warm up
4 Rounds 5 Squat Therapy 5 Ring Dips 5 Pullups Workout Test Jason Compare to 12/17/21 If you can’t do a variation of the muscle up, or get smoked finish with a combination of ring dips and pull ups. preferably chest to bar. Oly Hang Power Snatch (knee) - 70% x 2 x 5 Snatch Balance - HS x 1 Three Rounds Box Jumps - x 3 Russian Twist - x 15 / side Stretch 2 min foam roll hamstrings 2 min Foam Roll Quad 2 min Foam Rolling Lats 2 min lacrosse-ball tricep mash 4/14
20 min 5 Snatch Balance @ 65% max snatch 15 Pushups Run 200M 4/15 Test Jason Compare to 12/17/21 4/16 4 Rounds 30 Land Mines Twist @ 20% snatch 2 Ladder Linear two feet each (forward and back twice) 4/17 Test 15.1 Compare to 8/16/20 4/18 4 Rounds 15 Handstand Pushup 30 Hammer Swings 4/19 42 - 30 - 18 Alt Pistol Ski Jumper 4/20 Test Stephen Compare to 12/17/20 Warm up
50 ft butt kickers 5 Squat Therapy 20 Shoulder Taps 50 ft Toy Soldier 5 Overhead Squat 10 Pushups 200M Run 5 Snatch Balance 5 Plyometric Pushup Workout 20 min 5 Snatch Balance @ 65% max snatch 15 Pushups Run 200M Oly
Stretch 2 min lacrosse ball pec mash / each 2 min Banded Shoulder Stretch / Side 2 min reach, roll, and lift Warm up
3 Rounds 10 Situps 10 Hip Extensions 5 Pullups Workout 3 Rounds 3 Rope Climb 20 Arch Ups Oly Rest Day Stretch 2 min forearm stretch each 2 min Foam Roll Low Back 2 min Yoga - Cobra Position 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 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 |
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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