WARM-UP
3 sets: 20 Jumping Jack 10 Leg Swing / leg 20 Walking Lunge steps 100-meter jog 10 PVC Pass-throughs 5 sets: 3-5 Snatch, Clean, or Jerk (building) – Rest as needed between sets. NOTES
Test 3 x 2:00 rounds: 12 Front Squat (105/155 lb) Max Burpee Box Jump Over 24 / 20” Rest 2:00 – Step down from the box. Training 3 x 2:00 rounds: 12 Front Squat (60 - 65% max) Max Burpee Box Jump Over (50% max BJ) Rest 2:00 – Step down from the box. STIMULUS & GOALS
Competition: 70 min Warm up: 15 min See above Workout 1: 20 min For load: Snatch, Clean, or Jerk: 3 reps x 4 sets @ 70-80% 2 reps x 3 sets @ 80-90% 1 rep x 2 sets @ 90%+ NOTES
Workout 2: 10 min Today’s Rx Workout 3: 15 min 4 sets: 100-foot Handstand Walk 1:00 Strict Pullup – Rest 2:00 between sets. NOTES
Stretching: 10 min 1 set: 1:00 foam roll glute / side 1:00 reach, roll, and lift
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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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