WARM-UP
1 set: 3 hang Snatch High Pull 3 hang Muscle Snatch 3 Overhead Squat 1 set: 3 low-hang snatch pulls 3 low-hang muscle snatches 3 overhead squats 1 set: 3 snatch pulls 3 muscle snatches 3 overhead squats 3 sets: 1 snatch pull 1 Hang Snatch 1 low-hang snatch 1 Snatch Pre-workout: For load: Snatch Grip Deadlift 5-5-5-5-5 NOTES
RX / Intermediate / Beginner 7 sets for load: 1 Squat Snatch Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 20 min Thursday’s Rx EMOM 16: Minute 1 | :30 calorie Assault Bike Minute 2 | :30 GHD Sit-up Stimulus & Goals
Strategy
Workout 3: 10 min Every 2:00 x 5 sets: 10 Bench Press (50%) – Perform reps AFAP. NOTES
Workout 4: 10 min Every 2:00 for 5 sets: 20 Hand Release Push-ups Max weighted Strict Pullup NOTES You should have about :45 to perform weighted pull-ups. Scale the push-ups as needed to give yourself time. Use a weight that allows you to complete at least 7 reps. If you do not have pull-ups or are not able to add weight, consider using a band for assistance or performing strict pull-ups without weight. Stretching: 10 min 1 set: 1:00 Banded Shoulder Stretch / Side 1:00 pigeon pose
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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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