WARM-UP
1 set: 400-m Run 50-ft of each: toe walk heel walk Bunny hop High Knees in place butt kickers Lateral shuffle / direction Ladder Carioca / direction High knee skipping Walking Lunge Broad Jumps Burpees + Broad Jumps 1 set: :30 Calf Stretch / leg :30 Leg Swing / leg EMOM 3: 200-m run – Increase pace each minute. NOTES
RX / Intermediate For time: 5,000-m Run BEGINNER For time: AMRAP 25: 400-m run – Rest 1:00 between runs. Post-workout: For completion: 100 abmat sit-ups Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min Every 1:30 for 8 sets: 3 Hang Power Snatch (45-55%) – Above the knee NOTES
Workout 3: 15 min 5 sets for load: 3 Snatch Grip Deadlift with a pause at mid-thigh 3 Snatch High Pull NOTES
Stretching: 10 min Accumulate: 1:00 Sit and Reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) 1:00 Lacrosse Ball Roll / Foot
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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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