WARM-UP
2 sets: 10 alternating Scorpion Stretch :30 Plank 10 toe-touches 1:00 Run, Assault Bike, Row, or Skierg 1 set: 5 Deadlift (empty barbell) 10 Situps :20 Jumping Jack 5 Hang Power Snatch 10 V Ups :20 jumping jacks 5 hang power snatches 10 Hanging Knee Raises :20 jumping jacks 5 hang power snatches 10 Toes-to-Bar 3 sets: 5 deadlifts 5 hang power snatches NOTES
Pre-workout: EMOM 6: 2 Hang Power Clean – Build to a heavy double. RX On a 1:30 clock x 5 sets: 10 Toes-to-Bar 10 Deadlift (75/115 lb) Max unbroken Hang Power Clean – Rest 1:00 between sets. INTERMEDIATE On a 1:30 clock x 5 sets: 10 knees-to-armpits 10 deadlifts (65/95 lb) Max unbroken hang power cleans – Rest 1:00 between sets. BEGINNER On a 1:30 clock x 5 sets: 10 Hanging Knee Raises 10 deadlifts (55/75 lb) Max unbroken hang power cleans – Rest 1:00 between sets. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min For time: 5 Strict Muscle up 100 Double Unders 4 strict muscle-ups 80 double-unders 3 strict muscle-ups 60 double-unders 2 strict muscle-ups 40 double-unders 1 strict muscle-up 20 double-unders Stimulus & Goals
Workout 3: 15 min 5 sets: Every 3:00 complete: 5 high Box Jumps 50-m Prowler Push NOTES
Stretching: 10 min 2 sets: :30 alternating Scorpion Stretch :30 forearm stretch / side
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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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