WARM-UP
1 set: 3:00 Row 3:00 Skierg 2 sets: 5 Deadlift to mid-thigh 5 deadlift+shrugs 5 Muscle Snatch 5 Overhead Squat 5 Hang Squat Snatch 5 Squat Snatch – Use a PVC on the first set and an empty barbell on the second. 4-5 sets: 3 hang squat snatches – Build in load to just under your first working set. NOTES
Pre-workout: On an 5:00 clock: Max distance Handstand Walk RX AMRAP 15: 1:00 Handstand 1:00 L-Sit 15 Shoulder Press (65/95 lb) 15 GHD Sit-up INTERMEDIATE AMRAP 15: :30 handstand hold :30 L-sit 15 shoulder presses (55/75 lb) 15 GHD sit-ups (to parallel) BEGINNER AMRAP 15: :30 Plank :30 seated leg raise 15 shoulder presses (35/45 lb) 15 Situps Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min 3 sets for load: 3 Hang Squat Snatch – Build to a 3-rep max. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 2: 10 min 3 sets for load: 1 Snatch Balance 2 Overhead Squat – Build to a heavy set of the complex. NOTES
Workout 3: 15 min Today’s Rx Workout 4: 10 min For completion: 50 Bent over row (95/135 lbs) – Rest as needed. NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Quad / side 15 reach, roll, and lift on foam roller
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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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