WARM-UP
2 sets: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 frog stretch 2 sets: :30 Row (conversation pace) 20 slow calf raises 15 tibial raises 10 Squat Therapy reps 1 set: 10 Front Squat (empty barbell) :30 Row (easy pace) 5 front squats (building) :30 row (moderate pace) 5 front squats (building) :30 row (workout pace) 5 front squats (working weight) NOTES
RX For time: 12-9-6-9-12: Front Squat (105/155 lb) 24-18-12-18-24: Calorie Row – 17-13-8-13-17 calories for women INTERMEDIATE For time: 12-9-6-9-12: Front squats (75/115 lb) 21-15-9-15-21: Calorie row – 15-10-7-10-15 calories for women BEGINNER For time: 12-9-6-9-12: Front squats (55/75 lb) 12-9-6-9-12: Calorie row Post-workout: EMOM 6: 3 Front Squat – From floor or rack. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min 9 sets: 3 sets x 2 below the knee Hang Power Clean (55%) 3 sets x 2 below the knee hang power cleans (60%) 3 sets x 2 below the knee hang power cleans (65%) – Rest exactly 1:00 between sets. NOTES
Workout 3: 15 min Every 2:00 x 5 sets: 3 deficit High Pull Clean (100%) – Stand on a 2-3″ deficit. NOTES
Stretching: 10 min 1 set: 1:00 Foam Roll Quad 1:00 Couch Stretch / side
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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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