WARM-UP
Pre-workout: Skill Work Burgener warm up - Snatch: 2 sets: 10 dip-drive 10 dip-drive shrug 10 dip-drive shrug elbows high and outside 10 muscle snatch 10 overhead squats 10 hang power snatches 10 power snatches – Focus on hitting positions over increasing load. – Begin first set with a PVC. Try the second set with an empty bar. 2 sets: 30 Jumping Jack 20 butt kickers 20 High Knees in place 20 alternating Toy Soldier kicks 20 alternating calf scoop stretch 3 sets: 200-m Run – Rest 1:00 between sets. NOTES
Rx / Intermediate 8 rounds for time: 400-m Run – Rest 1:30 BEGINNER 8 rounds for time: 200-m run – Rest 1:30 Stimulus & Goals
Competition: 1 hr 30 min Warm Up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min Main Lift 8 sets for reps: :20 Deadlift (40-50%) – Rest 1:40 between sets. NOTES
Workout 3: 15 min Accessory 5 sets: 10 single-leg GHD hip extensions / leg 10 Weighted Box Step / leg (20 / 16 in) NOTES
Stretching: 10 min 3 sets: :30 foam roll calves / side :30 t-spine foam roll
0 Comments
Leave a Reply. |
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
Categories |