WARM-UP
3 sets: :20 work / :10 rest Groiner Stretch PVC Pass-throughs Overhead Lunge 1 set: 10 Overhead Squat (35/45 lb) :20 Double Unders 8 overhead squats :20 double-unders 6 overhead squats :20 double-unders 4 overhead squats :20 double-unders 2 overhead squats :20 double-unders NOTES
Pre-workout: Build up to a 5-rep overhead squat RX AMRAP 10: 3 Overhead Squat (115/75 lb) 30 Double Unders 6 overhead squats 30 double-unders 9 overhead squats 30 double-unders– Continue adding 3 reps to the overhead squats each round. INTERMEDIATE AMRAP 10: 3 overhead squats (95/65 lb) :30 double-unders 6 overhead squats :30 double-unders 9 overhead squats :30 double-unders – Continue adding 3 reps to the overhead squats each round. BEGINNER AMRAP 10: 3 overhead squats (45/35 lb) 30 single-unders 6 overhead squats 30 single-unders 9 overhead squats 30 single-unders – Continue adding 3 reps to the overhead squats each round. Stimulus & Goals
Strategy
Competition: 1 Hr 10 min Warm-up: 15 minutes see above Workout 1: 10 minutes Today's Rx Workout 2: 10 minutes Post-workout On a 10:00 clock: Snatch 5 reps @ 40% of 1-rep max 5 reps @ 50% of 1-rep max 5 reps @ 60% of 1-rep max 5 reps @ 70% of 1-rep max NOTES
Workout 3: 15 minutes Accessory - I 5 sets for load: 5 snatch push presses 5 hang muscle snatches NOTES
Workout 4: 10 minutes Accessory - II Every 2:00 x 5 sets: 12/18-calorie Row 1-5 ring Muscle Up NOTES
Stretching: 10 minutes 2 sets: :30 Doorway Pec Stretch / side :30 pigeon pose / side
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May 2024
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