WARM-UP
2 sets: 1:00 Skierg 1:00 Row :30 side plank hold / side EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 5 hang muscle snatches (empty barbell or training bar) 5 Power Snatch 5 high hang snatches 5 Power Snatch 3 sets: 3 power snatches – Build in load at 3 reps/set before switching to 2s. NOTES
Pre-workout: EMOM 7: 1-2 Rope Climb RX 5 rounds for time: :30 L-Sit :30 Plank :30 chin-over-bar hold :30 Plank INTERMEDIATE 5 rounds for time: :20 L-sit hold :30 plank hold :20 chin-over-bar hold :30 plank hold BEGINNER 5 rounds for time: :20 tuck hold :20 plank hold :20 banded chin-over-bar hold :20 plank hold Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 15 min EMOM 12: Min 1-4 | 2 Power Snatch (65%) Min 5-8 | 2 power snatches (68%) Min 9-12 | 2 power snatches (70%) NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 10 sets: 20-m Sled Drag sprint (empty sled) – Rest 1:00 after each sprint. NOTES
Stretching: 10 min 1 set: 1:00 lacrosse ball or foam roller abdominal mash / side :30 Samson stretches / 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
May 2024
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