WARM-UP
1 set: 1:00 Assault Bike 10 slow Muscle Snatch (PVC) 10 Overhead Lunge (PVC) 10 Good Mornings (PVC) 10 Overhead Squat (PVC) 1 set: 1:00 Assault Bike 15 Ring Rows 15 Pushups 15 Dumbbell Deadlift 15 single Dumbbell Press 1 set: 6 consecutive Dumbbell Snatch / arm (light) 3 rope Pull-to-Stands 1 set: 10 alternating DB snatches (moderate) 2 L-Sit Rope Climb from the floor – Start legless, then use them when needed. 1 set: 8 alternating DB snatches (workout weight) 1 Legless Rope Climb NOTES
Rx 5 rounds for time: 2 Legless Rope Climb (15 ft) 20 alternating Dumbbell Snatch (45/65 lb) INTERMEDIATE 5 rounds for time: 2 Rope Climb (15 ft) 20 alternating DB snatches (35/50 lb) BEGINNER 5 rounds for time: 4 Pull-to-Stands 20 alternating DB snatches (15/25 lb) Post-workout: Accumulate: 50 Knee to Elbow on a rope or bar Stimulus & Goals
Competition: 1 hr 20 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Build up to a 1-rep-max Snatch NOTES
Workout 3: 10 min Accessory 5 sets for load: 3 Snatch High Pull NOTES
Workout 4: 20 min For time: 240/300-cal. Assault Bike Stimulus & Goals
Stretching: 10 min 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm
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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
April 2024
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