WARM-UP
2 sets: :30 Single-Unders 10 alternating Groiner Stretch 10 Cossack Squat 10 Air Squats 2 sets: :30 Double Unders 10 Scorpion Stretch 10 Scap Pull up 10 Kip Swing 10 Shoulder Press 1 set: 15 Thruster (empty barbell) 8-10 kipping Pullups 10 thrusters (1st barbell) 6-8 Chest-to-Bar Pullups 8 thrusters (2nd barbell) 1-3 b Bar Muscle up 6 thrusters (3rd barbell) 3-5 bar muscle-ups 1 set: 25 Double Unders 5 pull-ups 5 thrusters (95 / 65 lb) 4 chest-to-bar pull-ups 4 thrusters (115 / 75 lb) 3 bar muscle-ups 3 thrusters (135 / 85 lb) Rx 5 rounds for time: 15 strict handstand push-ups 15 Strict Ring Dips 1,000 / 800-m Row INTERMEDIATE 5 rounds for time: 7 handstand push-up negatives 10 banded ring dips 1,000 / 800-m row BEGINNER 5 rounds for time: 10 push-ups 10 bench dips 500 / 400-m row Competition: 1 Hr Warm up: 15 min See Above Workout 1: 15 min 22.3 Retest Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Clean 4 reps @ 65% of 1-rep max 2 reps @ 70% of 1-rep max 2 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max NOTES
Workout 3: 10 min Accessory Every 2 minutes for 10 minutes: 5 high Box Jumps 50-m Prowler Push NOTES
Stretching: 10 min 3 sets: 10 Supine Snow Angel 10 prone snow angel
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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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