WARM-UP
1 set: 200-m Run 20 Air Squats 10 Broad Jumps 10 Good Mornings (empty barbell) 1 set: 200-m run 15 med ball front squats (14/20 lb) 20 mountain climbers 10 hang deadlift + shrug (empty barbell) 1 set: 200-m run 15 medicine-ball push presses to target (14/20 lb) 10 Up-Downs 10 hang muscle cleans 10 Front Squat 1 set: 200-m run 10 Wall Balls 10 Bar Facing Burpee 10 Hang Squat Clean (empty barbell) 3-4 sets: 3 hang squat cleans NOTES
Test On a 15:00 clock: 50 Bar Facing Burpee 50 Wall Balls (14/20 lb) (9/10 ft) 800-m Run Max-reps Hang Squat Clean in the remaining time (125/185 lb) Training On a 15:00 clock: 30 Bar Facing Burpee 30 Wall Balls (10% max C&J) (9/10 ft) 600-m Run Max-reps Hang Squat Clean in the remaining time (75% max) Stimulus & Goals
Competition: 75 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min Every 2:00 for 6 sets: 1 Clean NOTES
Workout 3: 15 min For time: 5 Strict Muscle up 20 GHD Back Extension 4 strict muscle-ups 15 back extensions 3 strict muscle-ups 10 back extensions 2 strict muscle-ups 5 back extensions 1 strict muscle-up Stimulus & Goals
Stretching: 10 min 1 set: 1:00 Foam Roll Quad 1:00 Couch Stretch / leg
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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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