WARM-UP
2 sets: 10 Pushups 10 PVC Pass-throughs 10 table tops stretches 10 PVC Push Jerk 1 set: 10 Ring Rows 10 Shoulder Press (empty barbell) 5 Single Arm Ring Row / arm 10 Push Press (empty barbell) 2-3 tempo Strict Pullup 10 Push Jerk (empty barbell) 2-3 sets: 2 shoulder presses 2 push presses 2 push jerks – Build to workout weight. NOTES
Rx For total reps: 3 sets of Shoulder Press (2/3 bodyweight) 3 sets of Strict Pullup 3 sets of Push Press (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of Push Jerk (2/3 bodyweight) 3 sets of strict pull-ups INTERMEDIATE For total reps: 3 sets of shoulder presses (65/95 lb) 3 sets of strict pull-ups 3 sets of push presses (65/95 lb) 3 sets of strict pull-ups 3 sets of push jerks (65/95 lb) 3 sets of strict pull-ups BEGINNER For total reps: 3 sets of shoulder presses (35/45 lb) 3 sets of Ring Rows 3 sets of push presses (35/45 lb) 3 sets of ring rows 3 sets of push jerks (35/45 lb) 3 sets of ring rows Stimulus & Goals
Strategy
Competition: 1 hr 15 min Warm-up: 15 minutes See above Workout 1: 30 minutes Today's Rx Workout 2: 10 minutes Main Lift Post-workout: On a 10:00 clock: Shoulder-to-overheads 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max 3 reps @ 85% of 1-rep max 3 reps @ 90% of 1-rep max NOTES
Workout 3: 10 minutes Accessory 3 sets: 1:00 sandbag hold at chest 1:00 Plank hold – Rest as needed between sets. NOTES
Stretching: 10 minutes 3 sets: :30 Supine Snow Angel :30 prone snow angel :30 Scap Push-ups
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May 2024
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