WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, or Double Unders 5 Snatch Grip Deadlift to mid-thigh (45/35 lb) 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Snatch 5 Snatch 2 sets: 5 snatches (add 5-25 lb to each side) 10 Box Steps (Set 1) / 10 Box Jumps (Set 2) Pre-workout: On a 8:00 clock: Build up to a 2-rep Power Snatch - ignore if doing full competition programming Rx 21-15-9 Snatch (115/75 lb) Box Jumps (24/20 in) INTERMEDIATE For time: 21-15-9 Snatches (95/65 lb) Box jumps (24/20 in) BEGINNER For time: 21-15-9 Snatches (45/35 lb) Box jumps (20/16 in) Stimulus & Goals
Strategy
Competition: 61 Min Warm-up: 15 minutes See above Workout 1: 10 minutes Today's Rx Workout 2: 10 minutes Post-workout: On a 10:00 clock: Build up to a 5-rep max Snatch NOTES
Workout 3: 15 minutes Accessory 3 sets: 10 snatch-grip shrugs 10 supinated snatch-grip bent-over rows 20 weighted sit-ups 20 Evil Wheel NOTES
Workout 4: 16 minutes Conditioning EMOM 16: Min. 1 | :40 calorie Row Min. 2 | :40 Bar Facing Burpee Stimulus & Goals
Strategy
Stretching: 5 minutes 2 sets: :30 Doorway Pec Stretch / side :30 Banded Shoulder Stretch / Side
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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