WARM-UP
5 sets: :40 easy Row :20 hard row 1 set: :30 Scorpion Stretch / side :30 Elbow to Instep / leg :30 hamstring stretch / leg 10 squat-to-stand 1 set: 5-8 hang muscle cleans 5 Hang Power Clean 5 Hang Squat Clean – Use an empty barbell. 3-4 sets: 1 High Pull Clean 1 Hang Power Clean 1 Hang Squat Clean – Build in load to just under your first working set. NOTES
Test For reps: AMRAP 2: Knee to Elbow – Rest 1:00 AMRAP 4: 5 knees-to-elbows 7 Wall Balls (14/20 lb) (9/10 ft) – Rest 2:00 AMRAP 6: 5 knees-to-elbows 7 wall-ball shots (14/20 lb) (9/10 ft) 9 Box Jump Over (20/24 in) Training For reps: AMRAP 2: Knee to Elbow – Rest 1:00 AMRAP 4: 5 knees-to-elbows 7 Wall Balls (14/20 lb) (9/10 ft) – Rest 2:00 AMRAP 6: 5 knees-to-elbows 7 wall-ball shots (14/20 lb) (9/10 ft) 9 Box Jump Over (20/24 in) Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 20 min 5 sets for load: 1 High Pull Clean 1 Hang Power Clean 1 Hang Squat Clean NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min 4 sets: 50-m Farmer Walks 20 weighted GHD Hip Extension (14/20 lb) – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 alternating Scorpion Stretch :30 pigeon pose / 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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