WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 5 hang muscle cleans (empty barbell or training bar) 5 Power Clean 5 high hang clean 5 power cleans 4 sets: 3 power cleans – Increasing load. NOTES
RX For time: 50 Toes-to-Bar 400-m Run 30 Dumbbell Deadlift (35/50 lb) 20 Dumbbell Hang Power Clean 10 Dumbbell Push Press INTERMEDIATE For time: 50 toes-to-bar 400-m run 30 DB deadlifts (25/35 lb) 20 DB hang power cleans 10 DB push presses BEGINNER For time: 50 kipping knee raises 400-m run 30 DB deadlifts (15/25 lb) 20 DB hang power cleans 10 DB push presses Post-workout: Accumulate with a partner: 40 DB Turkish Get-up Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min MAIN LIFT EMOM 12: Min 1-4 | 2 Power Clean (70%) Min 5-8 | 2 power cleans (73%) Min 9-12 | 2 power cleans (75%) NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 7 sets for load and height: 3 High Pull Clean 5 Seated Box Jump NOTES
Stretching: 10 min 3 sets: :30 Lacrosse Ball Roll / Foot :30 hamstring stretch / leg :30 Sit and Reach (straddle)
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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
May 2024
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