WARM-UP
2 sets: 10 alternating Scorpion Stretch :30 Plank 10 toe-touches :30 Single-Unders 1 set: 5 DB Dumbbell Deadlift 10 Situps :20 Double Unders 5 Dumbbell High pull / arm 10 V Ups :20 double-unders 5 Dumbbell Snatch / arm 10 Hanging Knee Raises :20 double-unders 10 alternating DB snatches 10 Toes-to-Bar NOTES
For time: 50-40-30-20-10 Dumbbell Snatch (35/50 lb) – Perform 12 Toes-to-Bar + 50 Double Unders after each round. INTERMEDIATE For time: 35-30-25-20-10 DB snatches (35/50 lb) – Perform 8 toes-to-bars + 30 double-unders after each round. BEGINNER For time: 35-30-25-20-10 DB snatches (10/20 lb) – Perform 10 Situps + 50 Single-Unders after each round. Stimulus & Goals
Strategy
Competition: 70 min Warm up: 15 min See Above Workout I: 20 min Today’s Rx Workout 2: 20 min Clean: Every :30 for 10 sets: 2 cleans (60%) 1 set: 10 Clean (55%) (unbroken) 8 cleans (60%) (unbroken) 6 cleans (65%) (unbroken) 4 cleans (70%) (unbroken) 2 cleans (75%) (unbroken) NOTES
Workout 3: 15 min Accessory 10 sets: 20-m Prowler Push sprint (empty sled) – Rest 1:00 after each sprint. NOTES
Stretching: 5 min Accumulate: 30 alternating Scorpion Stretch 1:00 piriformis stretch 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
May 2024
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