Warm up: 15 min
3 Sets: 1:00 Assault Bike or Row 10 Alternating Single-Leg Deadlifts 10 Good Mornings then… 1 Set each: 10 Deadlift (lightweight) 10 Deadlifts (lightweight) 7 Deadlifts (lightweight) RX For Time: 21-18-15-12-9-6-3Pullups Hang Power Clean (95/65 lb) INTERMEDIATE For Time: 14-12-10-8-6-4-2 Pull-ups Hang power cleans (95/65 lb) BEGINNER For Time: 21-18-15-12-9-6-3Jumping pull-ups Hang power cleans (45/35 lb) SKILL WORK EMOM 10: Minute 1 | 2 Hang Power Cleans Minute 2 | 3 Weighted Pull up Competition: 65 min Warm up: 15 min see above Workout 1: 20 min 4 Sets For Load: 8 Deadlift (65%) NOTES
Workout 2: 5 min For Reps: 1:00 Max Unbroken Deadlifts (65%) – Use double overhand grip NOTES
Workout 3: 20 min For Time: 21-18 Pullups Hang Power Clean (95/65#) then 15-12 Chest-to-Bar Pullups Hang Power Cleans (135/95#) then 9-6-3 Bar Muscle up Hang Power Clean (185/125#) Stimulus & Goals
Strategy
Stretch: 5 min 2 Sets: :45 Alternating Scorpion Stretch :45 Sit and Reach
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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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