WARM-UP
1 set: :30 Row 10 Good Mornings + jumps 50-ft Bear-crawl 1 set: :30 row 10 Deadlift (35/45 lb) 5 Wall Walk 1 set: :30 row 10 Muscle Clean :30 Handstand Walk practice 1 set: :30 row 10 Power Clean :30 handstand walk practice NOTES
Pre-workout: EMOM 10: 1 Back Squat – Increase load across as many sets as possible. Rx For time: 10 Pistol 20 Double Unders 20 Pistol 40 double-unders 30 Pistol 60 double-unders 40 Pistol 80 double-unders 50 Pistol 100 double-unders INTERMEDIATE For time: 10 single-leg squats to a box :30 double-unders 20 single-leg squats to a box :30 double-unders 30 single-leg squats to a box 1:00 double-unders 40 single-leg squats to a box 1:00 double-unders 50 single-leg squats to a box 1:00 double-unders BEGINNER For time: 10 Air Squats :30 Single-Unders 20 air squats :30 single-unders 30 air squats 1:00 single-unders 40 air squats 1:00 single-unders 50 air squats 1:00 single-unders Stimulus & Goals
Strategy
Competition: 65 min Warm-up: 20 minutes See above Workout 1: 20 minutes Row Clean Walk 4 sets: AMRAP 3: 15/20-cal. Row 10 Power Clean (95/135 lb) 150-ft Handstand Walk – Rest 1:00 between AMRAPs Stimulus & Goals
Strategy In this workout, we want to give ourselves as much time on the handstand walk as possible. This means we have to push the pace on the rower and the barbell. Shoot for a pace on the rower that allows you to get your hands right on the barbell. Going hard on the rower does no good if you spend :30 staring at the barbell. When cycling the power cleans, focus on pushing the bar down the body back to the floor. Remember that you can move faster than gravity. On the handstand walk, start with small fast steps, and then slowly begin to lengthen your steps if you feel comfortable. Workout 2: 15 minutes Today's Rx Stretching: 10 minutes Accumulate: 1:00 Couch Stretch / side 1:00 quad foam roll / side 1:00 Plank hold
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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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