WARM-UP
EMOM 8: Min. 1 | :45 Assault Bike, Row, or Skierg Min. 2 | 10 alternating Samson stretches 1 set: 5-8 hang Snatch High Pull 5-8 hang muscle snatches 5-8 behind-the-neck Push Jerk 5-8 Overhead Squat 5-8 Hang Power Snatch – Use an empty barbell. 3-4 sets: 1 Snatch High Pull 1 Hang Power Snatch 1 below-the-knee Power Snatch – Build in load to just under your first working set. NOTES
Pre-workout: EMOM 7: 2 high hang snatches – Build to a heavy set of 2 reps. RX 10 rounds for time: 8/10-calorie Row 3 Hang Power Snatch (105/155 lb) INTERMEDIATE 10 rounds for time: 8/10-calorie row 3 hang power snatches (95/135 lb) BEGINNER 10 rounds for time: 6/8-calorie row 3 hang power snatches (65/95 lb) Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min 5 sets for load: 1 Snatch High Pull 1 Hang Power Snatch 1 below-the-knee power snatch 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 3 sets: 10 Strict Toes to Bar 20 GHD Back Extension – Rest as needed between sets. NOTES
Stretching: 10 min Accumulate: 30 PVC Pass-throughs 30 ATY Drill
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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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