WARM-UP
3 sets: :30 slow PVC Pass-throughs :30 Jumping Jack :30 jump squat – No rest between movements. 2 sets: 3-5 overhead Squat Therapy reps – Rest :30-1:00 between sets. 3 sets: 10 behind the neck Shoulder Press On a 9:00 clock: Build to a 5-rep Overhead Squat around 65-75% of 1-rep max. – Rest 1:00-1:30 between sets. RX / Intermediate / Beginner 5 sets for load: 5 Overhead Squat Competition: 90 min Warm up: 20 min 2 sets: 1:00 Skierg 1:00 Row :30 side plank hold / side EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 5 hang muscle snatches (empty barbell or training bar) 5 Power Snatch 5 high hang snatches 5 power snatches 4 sets: 1 Power Snatch – Increasing load. NOTES
Workout 1: 20 min On a 20:00 clock: Build to a 1-rep Power Snatch NOTES
Workout 2: 25 min For time: 150 Double Unders 30 Handstand Pushup 100 double-unders 20 deficit handstand push-ups 75 double unders 10 strict handstand push-ups NOTES Stimulus & Goals
Workout 3: 15 min 3 sets: 10 snatch-grip shrugs 10 supinated snatch-grip bent-over rows 20 Evil Wheel NOTES
Stretching: 10 min Accumulate: 1:00 pigeon pose / side
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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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