WARM-UP
1 set: 3:00 Single-Unders 2 sets: 10 Dumbbell Deadlift 10 Dumbbell High pull 10 Dumbbell Squat 1 set: 5 hang High Pull Clean 5 hang muscle cleans 5 below the knee hang muscle cleans 1 set: 5 below the knee Hang Power Clean (30%) 5 below the knee hang power cleans (40%) 2 below the knee hang power cleans (50%) NOTES
Pre-workout: EMOM 8: 2 Hang Squat Clean RX 5 x 2:00 rounds for reps: Run 200-m Max Hang Squat Clean (105/155 lb) – No rest between rounds. INTERMEDIATE 5 x 2:00 rounds for reps: Run 200-m Max hang squat cleans (75/115 lb) – No rest between rounds. BEGINNER 5 x 2:00 rounds for reps: Run 200-m Max hang squat cleans (55/75 lb) – No rest between rounds. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 25 min 9 sets: 3 x 2 below the knee Hang Power Clean (50%) 3 x 2 below the knee hang power cleans (55%) 3 x 2 below the knee hang power cleans (60%) – Rest exactly 1:00 between sets. NOTES
Workout 2: 15 Today’s Rx Workout 3: 10 min Every 2:00 x 5 sets: 3 deficit High Pull Clean (90%) – Stand on at a 2-3″ deficit. NOTES
Stretching: 10 min 1 set: 1:00 upper back lacrosse ball/side 1:00 lacrosse ball calf roll / leg
0 Comments
Leave a Reply. |
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
Categories |