WARM-UP
2 sets: 10 slow calf raises 10 Plate toe taps 10 Box Steps 10 drop-and-land off of the plate 5 step-ups + squat landing/leg 10 Box Jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps + slow rebound 5 box jumps 1 set: 10 clean Deadlift (empty barbell) 10 High Pull Clean (empty barbell) 10 Hang Power Clean (empty barbell) 10 touch-and-go power cleans from mid-shin (empty barbell) 10 jump and lands (no bar; hands at shoulders). 10 jump, punch, and lands with arms extended overhead (no bar). 10 Push Jerk (empty barbell) 10 hang power clean and jerks (empty barbell) Every 2:00 for 5 sets: 2 hang power clean and jerks – Building up in load. NOTES
Pre-workout: Every 2:00 for 5 sets: 2 Power Clean – Must be touch-and-go. RX AMRAP 10: 2 Hang Power Clean and Jerk (105/155 lb) 4 Box Jumps (20/24 in) 8 Pushups INTERMEDIATE AMRAP 10: 2 hang power clean and jerks (75/115 lb) 4 box jumps (20/24 in) 8 push-ups BEGINNER AMRAP 10: 2 hang power clean and jerks (35/45 lb) 4 box step-ups (12/20 in) 8 knee push-ups Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 10 min Every 2:00 x 5 sets: 12/18-calorie Row 1-5 ring Muscle Up NOTES
Workout 3: 30 min 5 sets for completion: 100-m backward Sled Drag (25/45 lb) 15 Back Squat (95/135 lb) Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
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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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