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. 1 set: 5 hang muscle cleans (empty barbell or training bar) 5 Hang Power Clean (empty barbell or training bar) 5 high hang power cleans (empty barbell or training bar) 3 sets: 5 Hang Power Clean – Build in load at 3 reps/set before switching to 2s. NOTES
RX For time: 30 Hang Power Clean (65/95 lb) 40 Deadlift 400/500-m Row INTERMEDIATE For time: 30 hang power cleans (55/75 lb) 40 deadlifts 400/500-m row BEGINNER For time: 30 hang power cleans (35/45 lb) 40 deadlifts 250/300-m row Post workout: Every :30 for 10 sets: 2 Hang Power Clean – Must be touch and go reps. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 20 min For load: 2 Hang Power Clean – Build to a 2-rep max. NOTES
Workout 2: 10 min Today’s Rx Workout 3: 15 min 4 sets for load: 6 Weighted Pull up 25 seated rows with a band – Rest 2:00-3:00 between sets. NOTES
Stretching 10 min 2 sets: :30 alternating Scorpion Stretch :30 pigeon pose / leg
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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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