Warm Up: 15 min
3 Sets: 1:00 Row, Assault Bike or Jog :30 Couch Stretch / Side 5 Slow Squat Therapy Squats 1 Set: 10 Front Squat (45/35#) 7 Front Squats (30%) 3 Sets: 5 Front Squats (40%) Rx / Intermediate / Beginner 6 Rounds For Time: 21/15 Assault Bike 21 Box Jumps (24/20″) 21 Situps – Alternate full rounds with a partner. Stimulus & Goals
Strategy
Accessory Work EMOM 12: Minute 1 | 2 High Box Jumps Minute 2 | :30 L-Hold Hang Competition: Warm Up: 15 min see above Workout 1: 10 min For Load: 5 Front Squat (40%) 5 Front Squats (50%) 5 Front Squats (60%) NOTES
Workout 2 : 30 min 15 Sets For Load: Muscle Snatch 3-3-3-3-3 Power Snatch 2-2-2-2-2 Squat Snatch 1-1-1-1-1 NOTES
Workout 3: 25 min 8 Rounds For Time: 21/15 Assault Bike 21 Box Jump Over (24/20″) 21 GHD Sit-up – Alternate full rounds with a partner. Workout 4: 15 min 3 Sets For Quality: 1:00 Face-up GHD Hold 12 DB Split Squats / Leg 12 Close Stance DB Box Squats – Rest 2:00 between sets NOTES
Stretching: 5 min 3 Sets: :30 Calf Stretch / Side :30 Calf Foam Roll / 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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