WARM-UP
1 set: :30 Assault Bike 5 Snatch Grip Deadlift (empty barbell) 10 alternating Samson stretches 10 PVC Pass-throughs 1 set: :30 bike 5 Snatch High Pull (empty barbell) 10 Reverse Lunges 10 pvc pipe around the world 1 set: :30 bike 5 Muscle Snatch (empty barbell) 10 Scap Push-ups 10 alternating Jumping Lunge 1 set: :30 bike 5 Hang Power Snatch (empty barbell) 10 Pushups 10 Air Squats 3 sets: 3 hang power snatches – Rest 1:00 between sets. NOTES
Pre-workout: Every :30 for 10 sets: 1 Power Snatch RX On a 15:00 clock: Max calorie Assault Bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 Hang Power Snatch (95/135 lb) 6 Pushups 9 Air Squats INTERMEDIATE On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (65/95 lb) 6 push-ups 9 air squats BEGINNER On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (35/45 lb) 6 knee push-ups 9 air squats Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 4 sets for load and quality: 100-m DB Farmer Walks 1:00 sandbag bear hug hold Stimulus & Goals
Workout 3: 15 min 3 sets for quality: 10 DB windmills / arm 20 GHD Hip Extension :30 GHD Sorenson hold NOTES
Stretching: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
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