WARM-UP
3 sets: 200/250-m Row 20 Air Squats 2 sets: 20 Alternating Spiderman Stretch (10/leg) 10 Inch-worm walkouts 4 sets: :20 Squat Therapy :10 Squat Therapy hold 1 set: 10 Back Squat (empty barbell or training bar) 5 back squats (add 10-45 lb to each side) 5 back squats (add 10-45 lb to each side) 3 back squats (add 10-45 lb to each side) 3 back squats (add 10-45 lb to each side) – Your next weight should be your starting weight. – Take weight out of a rack. NOTES
RX / Intermediate / Beginner 8 sets for load: 2 Power Clean Stimulus & Goals
Competition: 100 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 1 Back Squat – Building to your heaviest single. NOTES
Workout 2: 20 min For time: 6/9-cal Assault Bike – Rest :30 11/15-cal Assault Bike – Rest 1:00 16/21-cal Assault Bike – Rest 1:30 21/27-cal Assault Bike – Rest 2:00 26/33-cal Assault Bike – Rest 3:00 31/39-cal Assault Bike Stimulus & Goals
Workout 3: 20 min Today’s Rx Workout 4: 15 min Every 2:30 for 5 sets: 5 deficit High Pull Clean -Stand on (45 lb) plates. -Use 100% of your 1-rep max. NOTES
Stretch: 10 min 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm
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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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