Alternative Athletics: Weight Ladder

12/26/2017

Warm Up:
21-15-9
Overhead Squat
Band Y Pull

Weight Ladder: Snatch
Start @ 50% of Max
go up 10# every minute
After 75% go up 5# each minute
Continue until you cannot get the given rep done in the given minute

Recovery:
30-20-10
Box Jumps
GHD Sit Ups

For those of use that enjoy BJJ and MMA here is an amazing example of Double leg to Darce Choke.

1 Comment

Hart

12/26/2017 04:53:04 pm

75-140m
115-185m
75-135m
105-195m
55-95w 15#pr
35-85m
55-110m 5#pr
25-65w 5#pr
75-145m

Annie r u okay
21:37w rx

Stephen
21:45m t2b
30:21m t2b

Holleyman
27:55w 85
24:30m Steven 4 min of
33:45m rx

Recovery
Ah
Hc

McGhee
15m rx
13m rx

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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