WARM-UP
1 set: 400-m Run 4 sets: 10 plate squat therapy (10 lb plate) 10 front-rack stretch (10/side) (empty barbell) 30 Double Unders 1 set: 5 Clean (empty bar) 3 cleans (building in weight) 3 cleans (building in weight) 3 cleans (building in weight) – Your next weight should be your starting weight. NOTES
RX 4 rounds for time with a partner: 50-m Dumbbell lunge (25/35 lb) 350-m Farmer Walks (25/35 lb) INTERMEDIATE 4 rounds for time with a partner: 50-m DB lunge (15/25 lb) 350-m farmers carry (15/25 lb) BEGINNER 4 rounds for time with a partner: 50-m walking lunges 350-m farmers carry (10/15 lb) Stimulus & Goals
Competition: 90 Warm up: 20 min See Above Workout 1: 15 min 3 sets: 3 Clean (70%) 3 sets: 3 cleans (75%) NOTES
Workout 2: 25 min Today’s Rx Workout 3: 10 min 5 sets: 2 clean lift-offs – Perform all 5 sets at 110% of your 1-rep max. NOTES
Workout 4: 10 min For time: 240/300-cal. Assault Bike Stimulus & Goals
Stretching: 10 min 1 set: 1:00 Foam Roll Quad 1:00 Couch Stretch / side
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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
April 2024
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