WARM-UP
2 sets: 1:00 Skierg 15 PVC Pass-throughs 10 Pushups 5 Strict Pullup – Pause in the hang of the pull-up for :03. 2 sets: 3 Shoulder Press (empty barbell) 3 Push Press 3 Push Jerk 3 Split Jerk 3-4 sets: 1-2 push presses 1-2 push jerks 1-2 split jerks – Build in load to just under your first working set. NOTES
Test 5 rounds for time: 21-calorie Assault Bike 9 Deadlift (95/135 lb) 6 Push Jerk 3 Squat Snatch Training 5 Rounds 21 cal Bike 9 Deadlift @ 80 - 85% Squat Snatch 6 Push Jerk @ same 3 Squat Snatch @ same Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 20 min 7 sets for load: 1 Push Press + 1 Push Jerk + 1 Split Jerk Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 20 min 4 sets for completion: 100-m sandbag bear hug carry (70/100 lb) 1:00 L-Sit (accumulate) NOTES
Stretching: 2 sets: :45 child’s pose stretch :45 Seated Straddle Stretch
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May 2024
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