WARM-UP
1 set: 10 Alternating Spiderman Stretch 5 Push Up to Down Dog 10 PVC Pass-throughs 5 push-ups to down dog 10 alternating Reverse Lunges 5 push-ups to down dog 10 pvc pipe around the world 1 set: 10 Snatch Grip Deadlift to mid-thigh (empty barbell) 10 Snatch Grip Deadlift + shrugs 10 Muscle Snatch 10 Hang Power Snatch 10 Power Snatch 5 sets: 1 snatch deadlift to mid-thigh 1 hang power snatch 1 power snatch – Add load each set to build to 65%+ of the 1-rep-max power snatch. NOTES
RX / Int 10 sets for load: 1 Snatch Grip Deadlift to mid-thigh 1 Hang Power Snatch 1 Power Snatch BEGINNER 10 sets for load: 3 snatch deadlifts to mid-thigh 2 hang power snatches 1 power snatch Stimulus & Goals
Competition: 105 Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min Every 2:00 for 10 sets: 9/12 calorie Assault Bike 75 ft. sandbag carry (100/150 lb) Stimulus & Goals
Workout 3: 15 min 10 rounds for time: 35 Double Unders 3 Wall Walk Stimulus & Goals
Workout 4: 10 min Accumulate: 75 weighted GHD Hip Extension NOTES
Stretch: 10 min 3 sets: :30 reach, roll, and lift 30 Banded pull aparts
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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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