WARM-UP
2 sets: 30 Jumping Jack 10 Alternating Spiderman Stretch 10 Push Up to Down Dog 1:00 Row, Assault Bike, or Skierg 1 set: 10 Sumo Deadlift (empty barbell) 10 Front Squat 1 set: 10 sumo-deadlift + shrug (empty barbell) 10 Push Press 1 set: 10 sumo-deadlift high-pulls (empty barbell) 10 Thruster 2 sets: 5 sumo-deadlift high-pulls (working weight) 5 thrusters – Rest :30-1:00 between sets. NOTES
Test For time: 27-21-15-9: Sumo Deadlift High Pull (65/95 lb) Thruster Training For time: 27-21-15-9: Sumo deadlift high pulls (55% Max Thruster) Thrusters Post-workout: 1 set: Max double-KB overhead hold – Rest 1:00 Max double-KB front rack hold – Rest 1:00 Max double-KB farmers hold – Athlete chooses the load. – Must be able to hold for at least :30 / movement. Stimulus & Goals
Competition: 90 min Warm up: 15 min See Above Workout 1: 15 min Today’s Workout Workout 2: 20 min 5 sets for load: 1 High Pull Clean 1 Power Clean 1 Hang Squat Clean 1 Split Jerk – Rest 3:00 between sets. NOTES
Workout 3: 30 min 3 rounds: 800-m run 7 Rope Climb (15-ft.) – Rest 2:00 between rounds. Stimulus & Goals
Stretching: 10 min 1 set: 200-m walk :30 standing pike stretch :30 Standing Quad Stretch / leg :30 Samson stretches / side :30 squat 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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