WARM-UP
1 set: 100/150-m Row 16 bodyweight split squats (8/leg) 30 Single-Unders 1 set: 100/150-m row 16 alternating bodyweight Lunge (8/leg) 30 single-unders 1 set: 100/150-m row 10-m bodyweight walking lunges 30 Double Unders 1 set: 100/150-m row 10-m barbell walking lunges (35/50 lb) 30 double-unders NOTES
Rx / Intermediate 7 sets for load: 1 Front Squat BEGINNER 7 sets for load: 3 front squats Post-workout: 5 sets: 10 KB / DB Side Bends / side 1:00 double KB front-rack hold Stimulus & Goals
Strategy
Competition: 90 min Warm Up: 20 min See Above Workout 1: 15 min AMRAP 12: 250 / 200m Row 20-m Front Rack Lunge (115 / 75 lb) 100 Double Unders Stimulus & Goals
Work out 2: 20 min Today’s Rx Workout 3: 15 min MAIN LIFT Clean: Every :30 for 10 sets: 3 Clean (50%) 1 set: 12 cleans (50%) (unbroken) 10 cleans (53%) (unbroken) 8 cleans (57%) (unbroken) 6 cleans (60%) (unbroken) NOTES
Workout 4: 15 min ACCESSORY 7 sets for load and height: 3 High Pull Clean 5 Seated Box Jump NOTES
Stretching: 5 min STRETCHING 2 sets: :30 frog stretch :30 Couch Stretch / leg
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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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