WARM-UP
1 set: 20 Jumping Jack 5 Inch-worm + Pushups 10 banded PVC Pass-throughs 15 Banded pull aparts 1 set: 20 mountain climbers 10 Shoulder Press (empty barbell) 10 Sumo Deadlift 10 Kip Swing 1 set: 20 jumping jacks 10 Push Press (empty barbell) 10 Sumo Deadlift High Pull 10 kip swings (bigger) 1 set: 20 mountain climbers 10 Push Jerk (empty barbell) 10 sumo deadlift high pulls 5-10 kipping Pullups 2 sets: 5 push jerk 5 sumo deadlift high pulls 5 Chest-to-Bar Pullups Pre-workout: 4 sets: 5 Push Press NOTES
RX 5 rounds for time: 15 Push Jerk (65/95 lb) 12 Chest-to-Bar Pullups 9 Sumo Deadlift High Pull (65/95 lb) INTERMEDIATE 5 rounds for time: 15 push jerks (65/95 lb) 12 kipping Pullups 9 sumo deadlift high pulls (65/95 lb) BEGINNER 5 rounds for time: 15 push jerks (45/65 lb) 12 Ring Rows 9 sumo deadlift high pulls Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1:15 min Today’s Rx Workout 2: 15 min EMOM 12: Min 1-4 | 2 Power Snatch (70%) Min 5-8 | 2 power snatches (73%) Min 9-12 | 2 power snatches (75%) NOTES
Workout 3: 15 min 5 sets for separate loads: 5 Sots presses 10 wide-grip Bent over row Stretching: 10 min Accumulate: 30 reach, roll, and lift
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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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