WARM-UP
Yes it is the same as yesterday! 1 set: 1:00 jump rope 10 hamstring kick-ups / leg 10 plate squats – Perform any style of jump roping (singles, single-leg reps, backward, etc.) 1 set: 1:00 mixed Single-Unders and Double Unders 10 Good Mornings (barbell or unweighted) 10 Front Squat – Hold the bottom of each good morning and each front squat for :01. 1 set: 1:00 Double Unders practice On a 10:00 clock: 3 unbroken power cleans – Build to a load heavier than workout weight. 1 set: 30 double-unders 3 power cleans (workout weight) – Cleans may be singles or unbroken. NOTES
Test For load: 3-2-2-1-1-1-1: Weighted Pull up Training 7 sets for reps: Max-reps strict pull-ups – Athletes who can perform 5+ pull-ups should perform this workout Scaled 7 sets for reps: 1-5 banded strict pull-ups – Athletes who can perform at least 1 strict pull-up should perform the intermediate option. Post-workout: EMOM 6: Minute 1 | :30 Strict Toes to Bar Minute 2 | :30 Pushups Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 10 min Yesterday’s Rx AMRAP 7: 30 Double Unders 3 Power Clean (135/205 lb) Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 20 min 5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 Rounds for distance: 1:40 on / :20 off – Row, Assault Bike, Skierg, or Run Stimulus & Goals
Stretching: 10 min 1 set: 1:00 Foam Rolling Lats / side 1:00 child’s pose stretch
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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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