Warm Up
2 sets: :40 Single-Unders 10 medicine-ball deadlifts 10 Medicine Ball Squat 2 sets: :40 Double Unders 10 Medicine Ball Clean 3-5 sets: 2 Clean and Jerk Rx / Intermediate 7 sets for load: 1 Clean and Jerk BEGINNER 7 sets for load: 3 clean and jerks Post-workout: EMOM 5: Max set Chest-to-Bar Pullups – Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets. Competition: 55 min Warm Up: 15 min See Above Workout 1: 10 min 22.2 Retest Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Clean 4-reps @ 75% of 1-rep max 2-reps @ 80% of 1-rep max 2-reps @ 90% of 1-rep max 1-reps @ 90% of 1-rep max 1-reps @ 92% of 1-rep max NOTES
Workout 3: 10 min Accessory 5 sets: 5 hang muscle cleans 30 Plate Hop (35/45-lb plate) NOTES
Stretching: 10 min 3 sets: 10 ATY Drill :30 Doorway Pec Stretch / side
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808 4th Ave N
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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