WARM-UP
1 set: 1:00 Foam Roll Upper Back 1:00 Foam Rolling Lats (each side) 2 sets: 1:00 jump rope 20 Alternating Spiderman Stretch (10/side) 10 plate squat therapy 5 Squat Therapy 1 set: 10 Overhead Squat (empty bar) 10 overhead squats (25%) 8 overhead squats (35%) 5 overhead squats (45%) 3 overhead squats (55%) 3 overhead squats (65%) NOTES
RX For load: 12 Squat Clean 1 Legless Rope Climb 10 squat cleans 1 legless rope climb 8 squat cleans 1 legless rope climb 6 squat cleans 1 legless rope climb 4 squat cleans – Increase loading across each set of squat cleans. INTERMEDIATE For load: 12 squat cleans 1 Rope Climb 10 squat cleans 1 rope climb 8 squat cleans 1 rope climb 6 squat cleans 1 rope climb 4 squat cleans – Increase loading across each set of squat cleans. BEGINNER For load: 12 Hang Squat Clean 3 Pull-to-Stands 10 hang squat cleans 3 pull-to-stands 8 hang squat cleans 3 pull-to-stands 6 hang squat cleans 3 pull-to-stands 4 hang squat cleans – Increase loading across each set of squat cleans. Post-workout: For time: Max hang from the pull-up bar Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 3 Overhead Squat – Building to your heaviest set of 3. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min 2 sets: Max L-Sit NOTES
Stretching: 10 min 3 sets: :30 Couch Stretch / side :30 Foam Roll Low Back :30 Foam Rolling Lats / side
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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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