Warm Up / Technique:
3 Sets: 5 Snatch Grip Deadlift to Mid-thigh 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Squat Snatch 5 Squat Snatch Rx / Intermediate: For Load: Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 Beginner For Load: Muscle Snatch 3-3-3-3-3 Power Snatch 3-3-3-3-3 Squat Snatch 2-2-2-2-2 Accessory Work For Completion: 21-15-9 GHD Hip Extension GHD Back Extension Competition Rest Day
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Warm Up: 15 min
AMRAP 6: :30 Row :30 Doorway Pec Stretch / Arm 10 Box Steps 10 Hand Release Push-ups 1 Set: 10 Bench Press (45/35#) 8 Bench Press (30%) 6 Bench Press (40%) 4 Bench Press (50%) Rx 3 Rounds For Time: 500/400m Row 21 Pushups 12 Strict Toes through rings Stimulus & Goals
Intermediate 3 Rounds For Time: 400/300m Row 15 Pushups 9 Strict Toes through rings Beginner 3 Rounds For Time: 400/300m Row 15 Assisted Push-ups 9 Hanging Knee Raises on Rings Movement Substitutions Toes-to-Rings = Toes-to-Bars, 18 Strict Sit-ups (no arms) Accessory Work 5 Sets: 1:00 Strict Pullup 1:00 False Grip Ring Rows Competition: 47 Warm Up: 15 min see above Workout 1: 15 min 6 Sets For Load: 5 Bench Press (60%) 5 Bench Press (70%) 5 Bench Press (75%) 5 Bench Press (60%) 5 Bench Press (70%) 5 Bench Press (75%) NOTES
Workout 2: 12 min 3 Rounds For Time: 500/400m Row 21 Hand Release Push-ups 12 Strict Toes-to-Rings Stretching: 5 min 3 Sets: :30 Overhead Arm Stretch :30 Banded Shoulder Stretch / Side Warm Up: 15 min
3 Sets: 10 Scap Pull up 10 Scap Push-ups 5 Kip Swing 5 Ring Push Ups 5 Ring Rows then… 2 Sets: :20 Pullups or Muscle Up Practice :20 Banded pull aparts Rx From 0:00-5:00 EMOM 5: 5 Thruster (75/55#) From 5:00-10:00 EMOM 5: 5 Thrusters (95/65#) From 10:00-15:00 EMOM 5: 5 Thrusters (115/75#) – Continue adding 20 / 10# every 5:00 for as long as you are able Intermediate From 0:00-5:00 EMOM 5: 5 Thrusters (75/55#) From 5:00-10:00 EMOM 5: 5 Thrusters (85/60#) From 10:00-15:00 EMOM 5: 5 Thrusters (95/65#) – Continue adding 10 / 5# every 5:00 for as long as you are able Beginner From 0:00-5:00 EMOM 5: 5 Thrusters (45/35#) From 5:00-10:00 EMOM 5: 5 Thrusters (55/45#) From 10:00-15:00 EMOM 5: 5 Thrusters (65/55#) – Continue adding 10# every 5:00 for as long as you are able Competition: Warm Up: 15 min see above Workout 1: 20 min EMOM 7: :40 Max Unbroken Muscle Up – Rest 5:00 EMOM 7: :30 Max Unbroken Pullups NOTES
Workout 2: 3 Rounds For Reps: 1:00 GHD Sit-up 1:00 Standing Assault Bike Calories 1:00 Double Unders Heavy Rope 3:00 Rest NOTES
Workout 3: Today's Rx WOD Stretching: 5 min Accumulate: 1:00 Couch Stretch / Side 1:00 Foam Roll Quad /Side 1:00 Plank |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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