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

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