WARM-UP
3 sets: 1:00 Assault Bike, Row, or Single-Unders 10 Alternating Spiderman Stretch 10 reps Squat Therapy (use wall) 1 set: 10 Front Squat (35/45 lb) 8 front squats (add 5-45 lb to each side) 6 front squats (add 5-25 lb to each side) 4 front squats (add 5-25 lb to each side) 2 front squats (add 5-25 lb to each side) NOTES
NOTES
RX / Intermediate / Beginner 8 sets for load: 2 Front Squat Post-workout: 2 sets: 20 Banded Side Steps (moving right) 20 Banded Good Mornings 20 banded side-steps (moving left) 10 single-leg glute bridges /leg Stimulus & Goals
Strategy
Competition: 1 hr 15 min Warm-up: 20 minutes See above Workout 1: 20 minutes Today's Rx Workout 2: 10 minutes Main Lift Post-workout: On a 10:00 clock: Clean 3 reps @ 65% of 1-rep max 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max 3 reps @ 85% of 1-rep max NOTES
Workout 3: 15 minutes Accessory 5 sets: 5 Seated Box Jump 5 Broad Jumps – Rest as needed between sets. NOTES
Stretching: 10 minutes 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
May 2024
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