General warm-up:
2 sets: 15/20-cal Row 10 alternating side plank hold + leg-lift 8 Scap Pull up 8 kneeling Alternating Single-Arm kb Strict Press / Arm 5 lying knee-to-elbow :20 Hollow Hold Workout warm-up: 1 set: 10 alternating Dumbbell Hang Power Snatch 6 alternating single-arm Dumbbell Split Jerk 6 alternating Dumbbell Split Snatch 5 Knee to Elbow 2 sets: 4 Burpees 4 DB alternating split snatches 4 knees-to-elbows NOTES
RX / Intermediate AMRAP 16: 2-4-6-8… Burpees alternating Dumbbell Split Snatch (35/50 lb) Knee to Elbow BEGINNER AMRAP 16: 2-4-6-8… Burpees DB alternating split snatches (10/15 lb) Hanging Knee Raises Post-workout: 3 sets: 10 DB Bulgarian split squats / leg Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 15 min 9 sets: 3 x 2 below the knee Hang Power Snatch 45%) 3 x 2 below the knee hang power snatches (50%) 3 x 2 below the knee hang power snatches (55%) – Rest exactly 1:00 between sets. NOTES
Workout 2: 10 min Every 2:00 x 5 sets: 3 deficit Snatch High Pull (80%) – Stand on a a 2-3″ deficit. Take roughly 80% of your best squat snatch and perform 3 deficit snatch pulls once every 2:00. The deficit height and percentages don’t need to be exact. Make sure you 1) pull with the chest up and eyes forward, 2) pull from a deeper range of motion, and 3) pull with speed. Workout 3: Today’s Rx Today’s Rx Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg
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May 2024
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