WARM-UP
1 set: :20 Single-Unders 10 alternating Scorpion Stretch :20 jump rope 10 Deadlift (35/45 lb) 1 set: :20 jump rope 10 Alternating Spiderman Stretch 10 Shoulder Press (35/45 lb) :20 jump rope 10 Front Squat (35/45 lb) 1 set: :20 jump rope 10 Good Mornings + vertical jump :20 jump rope 5 Hang Squat Clean Thruster (35/45 lb) 1 set: 200-meter jog 10 Burpees Broad Jumps 200-meter jog 5 squat clean thrusters (35/45 lb) Build-up 3-5 sets: 3 Squat Clean Thruster – Build to workout load. NOTES
Test For time: 12 Squat Clean Thruster (75/115 lb) 400-m Run 9 squat clean thrusters 400-m run 6 squat clean thrusters 400-m run Training For time: 12 Squat Clean Thruster (65 - 70 % max Thruster) 400-m Run 9 squat clean thrusters 400-m run 6 squat clean thrusters 400-m run STIMULUS & GOALS
STRATEGY
Competition: 80 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 7 sets: 3 Weighted Pull up – Rest 1:00-2:00 between sets. NOTES
Workout 3: 20 min EMOM 20: Min. 1 | 1:00 calorie Rowc Min. 2 | :30 Ring Dips Score = total reps and calories. STIMULUS & GOALS
STRATEGY
Stretching: 10 min 1 set: 1:00 foam roll glute / side 1:00 child’s pose stretch
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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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