WARM-UP
3 sets: 1:00 Row :20 Scap Pull up 10 Shoulder Press (building) 5 Seated Box Jump for max-height 1 set: 5 pause Split Jerk 5 split jerks – Use an empty barbell. EMOM 9: 1 pause split jerk + 1 split jerk (20-50%) – Pause in the dip. – Add load once every 3 minutes. 3-4 sets: 1 pause split jerk + 1 split jerk – Build in load to 70-80%. NOTES
RX / Intermediate 4 rounds for reps: 1:00 max Box Steps (20/24 in) 1:00 max calorie Assault Bike – Rest 1:00 between rounds BEGINNER 4 rounds for reps: 1:00 max box step-ups (12/20 in) 1:00 max calorie assault bike – Rest 1:00 between rounds Post-workout: 3 sets: 25 weighted GHD Hip Extension Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min On a 20:00 clock: Build to a 1-rep max Split Jerk NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 5 sets for load: 5 Back Squat – Use 50% of your 1-rep-max. NOTES
Stretching: 10 min 2 sets: 1:00 saddle stretch 1:00 seated pike stretch
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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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