Alternative Athletics: Weight Ladder

1/4/2018

Warm Up:
15-12-9
Band Y Pull
Band shoulder Press

Weight Ladder
Shoulder Press each minute
start at 50%, going up 10# every minute until
75% go up 5#

Recovery:
40-30-20-10
Box Jumps
GHD Situps

There are a lot of good clips of various lifters at the world championships

2 Comments

Hart

1/4/2018 05:51:31 pm

Comp wod
28:32m

Severin
29:08w

Recovery
Ah,
Jm,
Kf

Tabata bike
41w

30/30 bike
133m 15 min

30/30 row
75m 7 rounds
48w 7 rounds

Death by shoulder press 8+4w 50 prego
8+4m 65
10+4w 35
9m 40
10+7w 35
10+10m 75

Max sp
180m 10#pr
70m
65w pr

20 min amrap
10 bs, 15, bj, 20 Kb, 25 rt
5+10w 100,step,35,35
4+45w 50,step, 25,20

Hart

1/4/2018 06:00:21 pm

30-50w pr
115-215m
35-75w
45-80m pr
135-245m fs
45-75w
40-75w
50-85w
65-115w
45-115m 10# pr
35-75w pr
75-130m
75-130m
95-175 m 5# pr
75-105m
35-60w pr
75-125m
35-60w pr
75-125m
30-70w
100-165m
40-85w pr
55-110w fs pr
65-125w fs pr
65-125x fs
55-115m 5# pr
35-75w pr
55-100w
35-65w
95-160m
35-72w 2# pr
25-53w 3#pr
40-70w
80-175m 15# pr
95-125m
145-290m bench
145-300m bench

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

Archives

October 2021
September 2021
August 2021
July 2021
June 2021
May 2021
April 2021
March 2021
February 2021
January 2021
December 2020
November 2020
October 2020
September 2020
August 2020
July 2020
June 2020
May 2020
April 2020
March 2020
February 2020
January 2020
December 2019
November 2019
October 2019
September 2019
August 2019
July 2019
June 2019
May 2019
April 2019
March 2019
February 2019
January 2019
December 2018
November 2018
October 2018
September 2018
August 2018
July 2018
June 2018
May 2018
April 2018
March 2018
February 2018
January 2018
December 2017
November 2017
October 2017
September 2017
August 2017
July 2017
June 2017
May 2017