Warm Up / Technique:
1 Set: 10 Clean Grip Deadlift 10 High Pull Clean 10 Muscle Clean 10 Front Squat 10 Power Clean (45/35#) 3 Power Cleans (40%) 3 Power Cleans (50%) 3 Power Cleans (55%) 3 Power Cleans (60%) RX AMRAP 20: 20 Medicine Ball Clean (20/14 lb) 60 Double Unders Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTION Double Unders = Ski Jumper INTERMEDIATE AMRAP 20: 20 Medicine Ball Cleans (20/14 lb) 1:30 Double Unders BEGINNER AMRAP 20: 20 Medicine Ball Cleans (10/6 lb) 60 Single-Unders Strength Work For load: Build to a heavy 3-rep front squat Competition: 70 min Warm up: 15 see above Workout 1: 15 min For Load: Power Clean 12 Sets x 3 Reps (60-75%) NOTES
Workout 2: 15 min ACCESSORY - I 3 Sets: 12 Strict Pullup 12 Weighted Hip Extensions NOTES
Workout 3: 20 min AMRAP 20: 20 Medicine Ball Clean (30/20#) 60 Double Unders (heavy rope) Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTION Double Unders = Ski Jumper Workout 4: 15 min EMOM 15 | Minute 1 | 12 Gymnastic Kip Chest-to-Bar Pull-ups Minute 2 | 1 Legless Rope Climb Minute 3 | Rest NOTES
Stretching: 5 min 2 Sets: :30 Standing Quad Stretch / Leg :30 pigeon pose / Leg
0 Comments
Leave a Reply. |
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
Categories |