WARM-UP
2 sets: 1:00 Jumping Jack 1:00 mountain climbers – Rest :15 between intervals 1 set: 10 Romanian deadlift (empty barbell) 10 Bent over row 10 High Pull Clean 10 Muscle Clean 10 Shoulder Press 10 Front Rack Lunge 10 Front Squat 5-6 sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean – Rest 1:00 between sets. 1 set: 6 Handstand Pushup 1 squat cleans 10 Wall Balls 1 squat cleans NOTES
RX AMRAP 30 with a partner: 10 Wall Balls (14/20 lb) 6 Handstand Pushup 2 Squat Clean (155/225 lb) INTERMEDIATE AMRAP 30 with a partner: 10 wall-ball shots (14/20 lb) 6 handstand push-up negatives 2 squat cleans (105/155 lb) BEGINNER AMRAP 30 with a partner: 10 wall-ball shots (6/10 lb) 6 Pushups 2 Hang Squat Clean (55/75 lb) Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min 2 sets: 2 Snatch (83%) 2 sets: snatches (85%) 2 sets: 1 snatch (87%) 2 sets: 1 snatch (90%) NOTES
Workout 3: 15 min 5 sets: 2 Snatch High Pull NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / side :30 Foam Roll Quad / side
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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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