WARM-UP
3 sets: 15 Jumping Jack 10 PVC Pass-throughs / hang muscle snatches / Hang Snatch 5 Seated Box Jump – Use a PVC. – Progress to a new PVC exercise each round. 2 sets: 5 BTN Push Press 5 BTN Push Jerk 5 hang muscle snatches 5 Hang Power Snatch (pause at the mid-thigh for :02) – Use an empty bar. – BTN = behind-the-neck 4 sets: 3-5 hang power snatches (building) – Pause with the bar at mid-thigh for :02. NOTES
Test For time: 50 calorie Row 50 Overhead Squat (75/115 lb) 50 alternating DB snatches (35/50 lb) Training For time: 50 calorie row 50 overhead squats (55% of max) 50 alternating DB snatch (25% of max) Post-workout: Accumulate: 3:00 weighted plank (35/45 lb) Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 20 min 5 sets for load: 5 Hang Power Snatch – Pause with the bar at mid-thigh for :02. – Rest 3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min For completion: 200-m bear hug carry (70/100 lb) 200-m double KB Farmer Walks (53/70 lb) 200-m overhead plate carry (35/45 lb) – Rest as needed. NOTES
Stretching: 10 min 2 sets: :30 lacrosse ball shoulder mash / side :30 Banded pull aparts :30 Scap Pull up
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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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