WARM-UP
1 set: 1:00 Couch Stretch / leg 1:00 Standing Toe Touches 1:00 frog stretch 1:00 bottom of squat hold 3 sets: 400/500-m Assault Bike 15 Air Squats 10 Shoulder Press (empty bar or training bar) 3-4 sets: 5 Back Squat 5 Push Press NOTES
Pre-workout: On a 10:00 clock: 3 Back Squat + 1 behind the neck Push Jerk – Build to a heavy complex from the floor. RX 3 rounds for time: 24 Back Squat (95/135 lb) 18 Push Press INTERMEDIATE 3 rounds for time: 24 back squats (75/115 lb) 18 push presses BEGINNER 3 rounds for time: 24 back squats (65/95 lb) 18 push presses Stimulus & Goals
Competition: 75 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 30 min 5 sets: AMRAP 5: 3 Bar Muscle up 6 alternating Dumbbell Snatch (35/50 lb) 9 Box Jump Over (20/24 in) 9/12 cal. Row – Rest 1:00 between sets. Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 foam roll glute/side 1:00 foam roll T-spine
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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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