WARM-UP
1 set: 50 mountain climbers 10 squat-to-stand 10 Cossack Squat 10 Scorpion Stretch 10 Pushups 1 set: 50 mountain climbers 10 Samson stretches 10 reps plate squat therapy 10 Kip Swing 10 Shoulder Press (empty BB) 2 sets: 5 Good Mornings 5 Front Squat 5 Push Press 5 Thruster – Use an empty barbell. 3-5 sets: 5 thrusters (building) – Rest 1:00 between sets. NOTES
Rx / Intermediate / Beginner 7 sets for load: 3 Thruster Post-workout: 4 sets for reps: On a 2:00 clock: :30 Handstand 30 double knee tucks Max DB Floor Press (35/50 lb) – Rest 1:00 between sets. Stimulus & Goals
Strategy
Competition: 1.5 hr Warm Up: 20 min See Above Workout 1: 25 min See Today Workout 2: 10 min Main Lift 5 sets for speed and load: 5 Shoulder Press (50-60%) NOTES
Workout 3: 10 min Accessory 3 sets for reps: :30 Hand Release Push-ups – Rest :30 :20 narrow-hand push-ups – Rest :40 :10 wide-hand push-ups – Rest :50 NOTES
Workout 4: 15 min EMOM 12: Min. 1 | 75 Double Unders Min. 2 | 16 Weighted Box Step (50 / 35 lb) (24 / 20 in) Min. 3 | 16 Dumbbell Snatch (50 / 35 lb) NOTES
Stretching: 10 min 3 sets: :30 Groiner Stretch / side :30 seated torso twist
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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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