WARM-UP
2 sets: 15/10-cal. Row 10 Box Steps 10 Pushups 5 Box Jumps 5/3 Strict Pullup 3 sets: 5 Burpee Box Jump Over – Rest :30-1:00 between sets. 1 set: 1 Rope Climb 1 partial Legless Rope Climb 1 set: 10/7-cal. Row 5 burpee box jump-overs 1 legless rope climb Pre-workout: EMOM 5: Min. 1 | 18/13-cal. Row Min. 2 | 21/15-cal. row Min. 3 | 23/18-cal. row Min. 4 | 21/15-cal. row Min. 5 | 18/13-cal. row NOTES
5 rounds for time: 21/15-cal. Row 12 Burpee Box Jump Over (24/20 in) 1 Legless Rope Climb (15 ft) INTERMEDIATE 5 rounds for time: 15/10-cal. row 12 burpee box jump-overs (24/20 in) 1 Rope Climb (15 ft) BEGINNER 5 rounds for time: 10/7-cal. row 12 Burpees Box Steps-overs (20/12 in) 3 Pull-to-Stands Stimulus & Goals
Strategy
Competition: 1 Hr 10 min Warm-up: 15 minutes See Above Workout 1: 20 minutes Today's Rx Workout 2: 10 minutes Post-workout: On a 10:00 clock: Snatch 5 reps @ 50% of 1-rep max 5 reps @ 60% of 1-rep max 5 reps @ 70% of 1-rep max 5 reps @ 80% of 1-rep max NOTES
Workout 3: 15 minutes Accessory 5 sets for speed and load: 5 high hang snatches 5 Snatch Balance NOTES
Stretching: 10 minutes 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm
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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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