WARM-UP
3 sets: 14/20 calorie Row 20 Banded Side Steps (10/side) 10 Goblet Squat 2 sets: 7 Deadlift (empty bar) 7 hang muscle cleans 7 Front Squat 3 sets: 5 tall power clean (lightweight) -increase load slightly from last week. 1 set: 5 Clean (empty bar) 3 cleans (building in weight) 2 cleans (building in weight) 2 cleans (building in weight) – Your next weight should be your starting weight. NOTES
RX / Intermediate 2 rounds for time: 800-m Run 50 Jumping Lunge BEGINNER 2 rounds for time: 400-m run 30 Walking Lunge Post-workout: 3 sets: 20 weighted GHD Hip Extension 10 Banded Side Steps (left) 10 banded side-steps (right) Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 2 Clean (83%) 2 sets: 2 cleans (85%) 4 sets: 1 clean (87%) NOTES
Workout 2: 15 min 5 sets: 3 High Pull Clean – Perform all 5 sets at 105% of your 1-rep max. NOTES
Workout 3: 20 min Today’s Rx Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 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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