Warm up
4 sets: :20 sumo stance Good Mornings – Rest :10 :20 Row, Assault Bike, or Skierg – Rest :10 4 sets: 3 Sumo Deadlift RX / Intermediate / Beginner 7 sets for load: 3 Sumo Deadlift Post-workout: AMRAP 3: 90 Air Squats Max-rep Sumo Deadlift High Pull (55/75 lb) Competition: 75 min Warm up: 20 min 2 sets: 1:00 Row 10 Dive Bomber Push up 20 Banded pull aparts 10 behind-the-neck strict press 1 set: 5 hang Snatch High Pull (empty barbell) 5 hang Muscle Snatch 5 below the knee hang muscle snatches 1 set: 5 below the knee Hang Power Snatch (30%) 5 below the knee hang power snatches (40%) 2 below the knee hang power snatches (50%) 2 below the knee hang power snatches (60%) NOTES
Workout 1: 15 min MAIN LIFT 9 sets: 3 x 2 below the knee Hang Power Snatch 55%) 3 x 2 below the knee hang power snatches (60%) 3 x 2 below the knee hang power snatches (65%) – Rest exactly 1:00 between sets. NOTES
Workout 2: 15 min AMRAP 12: 5 Squat Snatch (65/95 lb) 5 strict handstand push-ups Stimulus & Goals
Strategy
Workout 3: 15 min Every 2:00 x 5 sets: 3 deficit Snatch High Pull (100%) – Stand on a 2-3″ deficit. NOTES
Stretching: 10 min 2 sets: :30 single-leg straddle stretch / side :30 Cossack Squat hold / side
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April 2024
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