WARM-UP
2 sets: 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 banded PVC Pass-throughs 10 Banded pull aparts 1 set: 1:00 Assault Bike (conversation pace) :30 straight arm Plank 1:00 bike (moderate pace) :30 Handstand 1:00 bike (moderate pace) 10 Shoulder Press (empty barbell) 4 sets: :20 Double Unders 5 Push Press (building) NOTES
RX Every 3:00 x 7 sets for load: 50 Double Unders 5 Push Press INTERMEDIATE Every 3:00 x 7 sets for load: 20 double-unders 5 push presses BEGINNER Every 3:00 x 7 sets for load: 50 Single-Unders 5 push presses Post-workout: Accumulate: 30 Sots presses – Add load as desired. Stimulus & Goals * A heavy day in disguise. * Use at least 70% of your best push press. * Increase loading as desired. Strategy
Competition: 95 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min For time: 20 Back Squat (155/225 lb) 40 Toes-to-Bar 10 back squats 45/60 calorie Row 5 back squats Stimulus & Goals
Workout 3: 25 min 4 sets for completion: 10 Kettlebell Snatch / arm 15 GHD Sit-up 10 left-arm KB or Dumbbell Overhead Walking Lunge 10 right-arm KB overhead lunges – Build in load on the KB snatches and lunges. NOTES
Stretching: 10 min 3 sets: :30 Lacrosse Ball Roll / Foot :30 hamstring stretch / leg :30 Sit and Reach (straddle)
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WARM-UP
1 set: 30 Jumping Jack 5 single-leg elevated ring rows / arm 10 Deadlift (empty barbell) 15 Situps 1 set: 30 jumping jacks 10 High Pull Clean grip 5 jumping chest-to-bar pull-ups 10 High Pull Clean grip 5 jumping chest-to-bar pull-ups 1 set: 30 jumping jacks 5 deadlifts (empty barbell) 5 Hang Power Clean 5 Chest-to-Bar Pullups 1 set: 30 jumping jacks 5 deadlifts (65/95 lb) 5 hang power cleans 1-2 Bar Muscle up NOTES
Pre-workout: EMOM 7: 1 Deadlift – Build to a heavy single. RX AMRAP 13: 8 Deadlift (105/155 lb) 5 Hang Power Clean (105/155 lb) 3 Bar Muscle up INTERMEDIATE AMRAP 13: 8 deadlifts (75/115 lb) 5 hang power cleans (75/115 lb) 3 Burpee Pull up BEGINNER AMRAP 13: 8 deadlifts (55/75 lb) 5 hang power cleans (55/75 lb) 3 Jumping pull-ups Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 30 min 2 sets for total time: 200-m Run 400-m run 800-m run 100-m sprint – Rest 1:00 between each distance. Stimulus & Goals
Workout 3: 10 min Accumulate: 3:00 L-Sit NOTES
Stretching: 10 min Accumulate: 1:00 pigeon pose / side WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 5 hang muscle cleans (empty barbell or training bar) 5 tall power clean 5 high hang clean 5 Power Clean 3 sets: 7 power cleans – Build in load. NOTES
RX For time: 800/1,000-m Row 40 V Ups 600/750-m row 40 v-ups 400/500-m row INTERMEDIATE For time: 800/1,000-m row 40 alternating v-ups 600/750-m row 40 alternating v-ups 400/500-m row BEGINNER For time: 400/500-m row 40 Situps 400/500-m row 40 sit-ups 400/500-m row Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 sets for load: 7 Power Clean 2 drop sets: 3 power cleans – Use 90% of your best set of 7. NOTES
Workout 2: 10 min 3 sets for load: 3 tall power clean 2 Hang Power Clean 1 below-the-knee power cleans NOTES
Workout 3: 15 min Today’s Rx Stretching: 10 min 1 set: 1:00 Yoga - Cobra Position 1:00 Seated Straddle Stretch Warm Up:
AMRAP 5: :20 Plank 10 Jumping Lunge :20 hang from the pull-up bar 10 Box Jump Over 2 sets: 6 alternating Dumbbell Power Snatch (workout weight) 6 box jump-overs – Each athlete performs 1 set. – Partner hangs from the pull-up while the other partner works through the snatches and box jump-overs. RX 5 rounds for time with a partner: 30 alternating DB snatches (50/70 lb) 20 Box Jump Over (20/24 in) – Resting partner hangs from the pull-up bar. INTERMEDIATE 5 rounds for time with a partner: 30 alternating DB snatches (35/50 lb) 20 box jump-overs (20/24 in) – Resting partner hangs from the pull-up bar. BEGINNER 5 rounds for time with a partner: 30 alternating DB snatches (10/15 lb) 20 Box Steps overs (12/20 in) – Resting partner holds the bottom of a ring row. Post-workout: Accumulate with a partner: 100 DB Renegade Row – “Resting” partner holds the hollow position. – Switch as needed. STRETCHING 1 set: 1:00 lacrosse ball upper back / side 1:00 lacrosse ball calf roll / leg WARM-UP
3 sets: 20 Jumping Jack 5 Pushups 5 piked push-up 10 bent-over T-raises 10 standing snow-angel raises 1 set: 10 Push Press (empty barbell or training bar) 7 push presses (30%) 7 push presses (40%) 7 push presses (50%) – Take weight out of a rack. NOTES
RX / Intermediate / Beginner 7 sets for load: 5 Front Squat Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min 3 sets for load: 7 Push Press 2 drop sets: 3 push presses – Use 90% of your best set of 7. NOTES
Workout 2: 15 min 3 sets for load: 10 close grip Bench Press NOTES
Workout 3: 15 min AMRAP 15: 15 Russian KB swing (53/70 lb) 15 Wall Balls (14/20 lb) Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves |
808 4th Ave N
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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