WARM-UP
1 set: 35/50 calorie Assault Bike 3 sets: 15 Squat Therapy 5 Turkish Get-up (5/arm) (lightweight) 1 set: 10 high hang Snatch High Pull 10 paused Overhead Squat (empty bar) 3 sets: 5 Snatch Balance (lightweight) 1 set: 5 Snatch (empty bar) 3 snatches (building in weight) 3 snatches (building in weight) 2 snatches (building in weight) – Your next weight should be your starting weight. NOTES
RX AMRAP 8: 400/500-m Assault Bike 8 Push Press (105/155 lb) INTERMEDIATE AMRAP 8: 400/500-m Assault Bike 8 push presses (75/115 lb) BEGINNER AMRAP 8 min: 200/250-m Assault Bike 8 push presses (35/45 lb) Post-workout: On a 10:00 clock for load: Build to a heavy 2 rep push press Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 2 sets: 2 Snatch (80%) 2 sets: 1 snatch (83%) 2 sets: 1 snatch (85%) 1 set: 1 snatch (87%) NOTES
Workout 2: 15 min 5 sets: 2 Snatch High Pull NOTES
Workout 3: 10 min Today’s Rx Stretching: 10 min 3 sets: :30 reach, roll, and lift 20 Banded pull aparts
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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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