WARM-UP
3 sets: 10 Arm Circles forward 10 arm circles backward 10 Shoulder Press :30 Skierg, Row, Assault Bike, or Run 1 set: 10 Push Jerk (35/45 lb) 5 Split Jerk (35/45 lb) 3 split jerks (add 10-45 lb to each side) 2 split jerks (add 10-25 lb to each side) 2 split jerks (add 10-25 lb to each side) 2 split jerks (add 10-25 lb to each side) – Take bar out of a rack. Pre-workout: 5 sets: 50-ft Handstand Walk NOTES
RX / INTERMEDIATE For load: Split Jerk 5-5-3-3-3-1-1-1-1 BEGINNER For load: Split jerk 5-5-5-5-5-3-3-3-3-3 Competition: 80 min Warm Up: 15 Min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min MAIN LIFT Every :30 for 10 sets: 3 Clean s (40%) 1 set: 15 Clean (30%) (unbroken) 12 cleans (40%) (unbroken) 9 cleans (45%) (unbroken) 6 cleans (50%) (unbroken) NOTES
Workout 3: 10 min OBSTACLE JUMP AMRAP 9: 15-ft Handstand Walk obstacle course 9 box jumps (30/36 in) – Set up a 15-ft runway. At both the 5-ft and 10-ft markers, place two 45-lb plates side by side. To complete the handstand walk, traverse all 15 feet and both obstacles. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Groiner Stretch / side 1:00 Banded Shoulder 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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