WARM-UP
1 set: 400/500-m Row 20 Air Squats 2 sets: 400/500-m row 15 Goblet Squat (light weight) 1 set: 10 clean grip Deadlift (empty bar) 10 hang muscle cleans 10 Front Squat 3 sets: 5 tall power clean (light weight) 1 set: 5 Clean (empty bar) 3 cleans (building in weight) 2 cleans (building in weight) 2 cleans (building in weight) – Your next weight should be your starting weight. NOTES
Pre-workout: Every 1:30 x 6 sets: 6 Dumbbell Thruster RX AMRAP 12: 400-m Run 8 Dumbbell Squat (35/50 lb) 30 Double Unders INTERMEDIATE AMRAP 12: 400-m run 8 DB squats (25/35 lb) 15 double-unders BEGINNER AMRAP 12: 200-m run 8 DB squats (15/25 lb) 30 Single-Unders Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 2 Clean (80%) 3 sets: 2 cleans (83%) 3 sets: 1 clean (85%) NOTES
Workout 2: 15 min 5 sets: 3 clean lift-offs – Perform all 5 sets at 105% of your 1-rep max. NOTES
Workout 3: 15 min Today’s Rx Stretching: 10 min 2 sets: :30 Calf Stretch :30 Samson stretches / side
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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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