WARM-UP
2 sets: 20 Double knee in Plank 20 Air Squats AMRAP 6: 10 Kettlebell Swing 5 Goblet Squat 10-30-ft Handstand Walk NOTES
Pre-workout: On a 7:00 clock: Build to a heavy 4-rep Front Rack Lunge Rx 6 rounds for time: 5 Hang Clean (105/155 lb) 10 Weighted lunge Then … On a 4:00 clock for reps: Handstand Walk INTERMEDIATE 6 rounds for time: 5 hang power cleans (75/115 lb) 10 weighted lunges Rest 1:00 then … On a 4:00 clock for reps: Wall Walk BEGINNER 6 rounds for time: 5 hang power cleans (35/45 lb) 10 weighted lunges Rest 1:00 then … On a 4:00 clock for distance: Bear-crawl Stimulus & Goals
Strategy
Competition: 1 hr 15 min Warm-up: 15 minutes Workout 1: 20 minutes Today's Rx Workout 2: 10 minutes Main Lift Post-workout: On a 10:00 clock: Snatch 3 reps @ 65% of 1-rep max 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max 3 reps @ 85% of 1-rep max NOTES
Workout 3: 20 minutes Accessory 5 sets for separate loads: 5 snatch push presses 5 hang Muscle Snatch Stretching: 10 minutes 2 sets: 1:00 Banded Hamstring stretch / side :30 seated torso twist / side :30 Scorpion Stretch hold / side
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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