WARM-UP
2 sets: 5 clean Deadlift to mid-thigh (empty barbell or training bar) 5 High Pull Clean 5 Muscle Clean 5 Front Squat 5 Hang Clean 5 Clean 1 set: 5 Clean (20%) 3 cleans (40%) 3 cleans (50%) 2 cleans (60%) 1 clean (70%) NOTES
Pre-workout: On a 6:00 clock: Build to a heavy 1-rep Hang Clean RX The Capitol For time: 20 Power Clean (135/205 lb) 2,400-m Run 200-m KB Farmer Walks (53/70 lb) 200-m plate carry (35/45 lb) INTERMEDIATE For time: 20 power cleans (105/155 lb) 2,400-m run 200-m KB farmers carry (35/53 lb) 200-m plate carry (25/35 lb) BEGINNER For time: 20 power cleans (55/75 lb) 1,600-m run 200-m KB farmers carry (18/26 lb) 200-m plate carry (10/15 lb) Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min MAIN LIFT 3 sets: 3 Clean (70%) 3 sets: 3 cleans (75%) NOTES
Workout 2: 25 min The Capitol Workout 3: 15 min 5 sets for load: 3 High Pull Clean 3 high hang clean NOTES
Stretching Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center.
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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
April 2024
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