WARM-UP
2 sets: 20 Jumping Jack 10 Leg Swing / leg 20 Walking Lunge 100-m jog 20 DB Dumbbell Press (light load) 2 sets: 5 Deadlift to mid-thigh 5 deadlift shrugs 5 Muscle Snatch 5 Power Snatch – Complete the first set with a PVC and the second with a barbell. 3-3 sets: 100-m run w/ a medicine ball (14/20 lb) 3-5 power snatches (building) – Rest as needed between sets. NOTES
Partner WOD Test 3 rounds for time: 800-m run with a medicine ball (14/20 lb) 24 Power Snatch (105/155 lb) – Athletes run together and switch as needed on the snatches. – The medicine ball doesn’t touch the ground until the workout is over. – If the medicine ball touches the ground, both partners complete 10 burpees before continuing. Training 3 rounds for time: 800-m run with a medicine ball (10% lightest partner’s max C&J) 24 Power Snatch (55% max) – Athletes run together and switch as needed on the snatches. – The medicine ball doesn’t touch the ground until the workout is over. – If the medicine ball touches the ground, both partners complete 10 burpees before continuing. Stimulus & Goals
Competition: 95 min Warm up: 25 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min EMOM 12: 1 Squat Snatch NOTES
Workout 3: 20 min Every 3:00 x 5 sets: 200/250-m Skierg Max-rep unbroken Handstand Pushup NOTES
Stretching: 5 min Accumulate: 1:00 Lacrosse Ball Roll / Foot
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
May 2024
Categories |