WARM-UP
2 sets: 1:00 Assault Bike 10 hamstring scoop stretch / side 10 Front Rack Lunge (empty barbell) 10 Pushups 5 Up-Downs + max-height vertical jump 1 set: 5 hang muscle cleans (empty barbell) 2 Bar Over Burpees 5 Power Clean 2 Bar Over Burpees 5 high hang clean 2 Bar Over Burpees 3 sets: 5 hang power cleans 5 alternating front-rack lunges NOTES
RX Every 5:00 x 5 rounds: 12/15 calorie Assault Bike 12 Hang Power Clean (95/135 lb) 15 lateral Bar Over Burpees 12 alternating Front Rack Lunge (95/135 lb) INTERMEDIATE Every 5:00 x 5 rounds: 12/15 calorie assault bike 12 hang power cleans (65/95 lb) 15 lateral burpees over the barbell 12 alternating front-rack lunges BEGINNER Every 5:00 x 5 rounds: 7/10 calorie assault bike 12 hang power cleans (55/75 lb) 10 lateral burpees over the barbell 12 alternating front-rack lunges Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min Every 1:30 x 8 sets: 3 Shoulder Press (80%) NOTES
Workout 3: 20 min For time: 10-9-8-7-6-5-4-3-2-1: strict handstand push-ups Strict chin-ups NOTES
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
0 Comments
Leave a Reply. |
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
Categories |