WARM-UP
2 sets: 1:00 Assault Bike (easy) 12 PVC Good Mornings 12 PVC hang muscle snatches 12 PVC Overhead Squat EMOM 5 (building): 7 hang muscle snatches 2 sets: 200/250-m Assault Bike 7 Hang Power Snatch NOTES
Rx 3 rounds for time: 800/1,000-m C2 bike / Assault Bike 21 Hang Power Snatch (55/75 lb) INTERMEDIATE 3 rounds for time: 800/1,000-m C2 bike 21 hang power snatches (45/65 lb) BEGINNER 3 rounds for time: 600/750-m C2 bike 15 hang power snatches (35/45 lb) Post-workout: 3 sets: :40 GHD Sit-up – Rest :20 :40 Toes-to-Bar – Rest :20 Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Snatch 4 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max 2 reps @ 90% of 1-rep max 1 reps @ 90% of 1-rep max 1 reps @ 92% of 1-rep max NOTES
Workout 3: 15 min Accessory 5 sets for load: 3 Snatch Grip Deadlift with pause at mid-thigh 3 Snatch High Pull NOTES
Stretching: 10 min 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg
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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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