WARM-UP
2 sets: 1:00 Row 10 Dive Bomber Push up 20 Banded pull aparts 10 behind the neck Shoulder Press 1 set: 5 hang Snatch High Pull 5 hang Muscle Snatch 5 below the knee hang muscle snatches 1 set: 5 below the knee h Hang Power Snatch (30%) 5 below the knee hang power snatches (40%) 2 below the knee hang power snatches (50%) NOTES
Pre-workout: EMOM 8: 2 behind the neck snatch grip Push Press RX 6 rounds for time: 6 Power Snatch (75/115 lb) 9 Overhead Squat 12 Box Jump Over (20/24 in) INTERMEDIATE 6 rounds for time: 6 power snatches (65/95 lb) 9 overhead squats 12 box jump-overs (20/24 in) BEGINNER 6 rounds for time: 6 power snatches (35/45 lb) 9 overhead squats 12 box step overs (12/20 in) Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 25 min 9 sets: 3 x 2 below the knee Hang Power Snatch 50%) 3 x 2 below the knee hang power snatches (55%) 3 x 2 below the knee hang power snatches (60%) – Rest exactly 1:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min Every 2:00 x 5 sets: 3 deficit Snatch High Pull (90%) – Stand on a 2-3″ deficit. NOTES
Stretching 10 min 2 sets: 1:00 Foam Roll Low Back 1:00 Foam Roll Quad
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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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