WARM-UP
EMOM 9: Min. 1 | 1:00 easy jog Min. 2 | :30 hard Run Min. 3 | 10 walking Samson stretches lunges 1 set: 10 Toy Soldier 10 Groiner Stretch 15 Air Squats 5 Elbow to instep + hamstring stretch / leg 15 jump squat 3 sets: 5 Box Jumps (building in height) 2 sets: 100-m Run 3 box jumps (workout height) NOTES
Rx 4 rounds for time: 15 Box Jumps (36 / 30 in) 400-m Run INTERMEDIATE 4 rounds for time: 15 box jumps (30 / 24 in) 400-m run BEGINNER 3 rounds for time: 15 box jumps (20 / 16 in) 400-m run Post-workout: 5 sets for load: 10 Front Rack Lunge NOTES Stimulus & Goals
Competition: 75 min Warm Up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Clean 2 reps @ 70% of 1-rep max 2 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max 2 reps @ 85% of 1-rep max 2 reps @ 90% of 1-rep max NOTES
Workout 3: 20 min Accessory Every 2:00 for 10 sets: For speed: 50-m Prowler Push sprint NOTES
Stretching: 10 min 2 sets: :30 foam roll calves / leg :30 Leg Swing (across body) / leg
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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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