WARM-UP
2 sets: :20 Burpees 10 Snatch Grip Deadlift (empty barbell) :20 burpees 10 snatch grip Bent over row :20 burpees 10 single-leg slow calf raises / leg :20 burpees 1 set: 5 hang muscle snatches (empty barbell) 5 Power Snatch 5 high hang snatches 3 sets: 6 Hang Power Snatch NOTES
Pre-workout: 5 sets for quality: 5 snatch push presses 5 hang muscle snatches – Rest :60 between sets. RX AMRAP 20 with a partner: Partner 1: 250/300-m Row Partner 2: 12 Hang Power Snatch (75/115 lb) – Partners rotate after the row and snatches are completed. – Partners perform 5 synchronized bar-facing burpees before rotating. INTERMEDIATE AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 12 hang power snatches (55/75 lb) – Partners rotate after the row and snatches are completed. – Partners perform 5 synchronized bar-facing burpees before rotating. BEGINNER AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 10 hang power snatches (35/45 lb) – Partners rotate after the row and snatches are completed. – Partners perform 5 synchronized bar-facing burpees before rotating. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min 2 sets: 2 Clean (80%) 2 sets: 1 clean (83%) 2 sets: 1 clean (85%) 1 set: 1 clean (87%) NOTES
Workout 3: 15 min 5 sets: 2 High Pull Clean NOTES
Stretching: 10 min 2 sets: :30 standing pike stretch :30 Scorpion Stretch / side
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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