WARM-UP
1 set: 10 Deadlift (empty barbell) 10 Bent over row (empty barbell) 10 deadlifts (empty barbell) 15 Situps 1 set: 10 High Pull Clean (empty barbell) 5 jumping chest-to-bar pull-ups 10 Power Clean (empty barbell) 5 jumping chest-to-bar pull-ups 1 set: 10 Push Press (empty barbell) 5 Chest-to-Bar Pullups 10 Push Jerk (empty barbell) 5 chest-to-bar pull-ups 1 set: 5 Clean and Jerk (empty barbell) 1-2 Bar Muscle up 5 clean and jerks (empty barbell) 1-2 bar muscle-ups 3 sets: 3 clean and jerks NOTES
RX For time: 12-9-6: Clean and Jerk (125/185 lb) Bar Muscle up INTERMEDIATE For time: 12-9-6: Clean and jerks (95/135 lb) Chest-to-Bar Pullups BEGINNER For time: 12-9-6: Clean and jerks (55/75 lb) Jumping chest-to-bar pull-ups Post-workout Accumulate: 50 Strict Ring Dips Competition: 70 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min 3 sets: 5 Bench Press – Building to your heaviest set of 5. NOTES
Workout 3: 15 min 4 sets: 50-ft Farmer Walks 20 weighted GHD Hip Extension – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 Couch Stretch :30 pigeon pose / leg
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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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