WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 5 hang muscle cleans (empty barbell or training bar) 5 tall power clean 5 high hang clean 5 Power Clean 3 sets: 5 Power Clean – Build in load. NOTES
RX For time: 400/500-m Row 100 Pushups 400/500-m row INTERMEDIATE For time: 400/500-m row 70 push-ups 400/500-m row BEGINNER For time: 200/250-m row 50 push-ups 200/250-m row Post-workout: 3 sets: 15 Bent over row 10 Evil Wheel Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min 3 sets for load: 2 High Pull Clean 5 Power Clean 3 drop sets: 2 Power Clean – Use 90% of your best set of 5. NOTES
Workout 2: 10 min Today’s Rx Workout 3: 20 min Yesterday + more AMRAP 10: 20 Double Unders 10 Goblet Squat (53/70 lb) 5 Box Jumps (24/30 in) – Use a single KB for the squats. Rest 5:00 AMRAP 5: 5 Burpees 5 Toes-to-Bar Stimulus & Goals
Part one:
Stretching: 10 min Accumulate: 30 reach, roll, and lift
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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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