Warm up
Row 1K then Deadlift 5x 25%, 5x 50%, 3x 75% each set do 10 Russian Twist increasing from 1/2 working weight to working weight Workout Tabata (8 rounds alt 20 sec work, 10 sec rest) Deadlift (55% max) Russian Twist (33% max snatch) total reps scored Oly Rest day Stretching 2 min cumulative Sit and Reach
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Warm up
Row 1000M (break a sweat, but conversational) then 3 rounds off clock (increase load each round) 10 KB swing 50% / 75% / Workout weight 10 Up-Downs / Burpees / Burpees 10 abmat sit-ups / GHD Sit-up to parallel / workout range GHD Sit-up Workout Test compare to 3/7/21 Oly
Stretching 2x 1 min Doorway Pec Stretch 3 x 15 Reverse Hyper Extension or no machine 2 min Yoga - Cobra Position 2x 1 min cat-cow Warm up
Bike 2K then 3 Rounds (increasing difficulty) 10 Air Squats / alt Cossack Squat / 5 Pistol each 15 Single-Unders / Ski Jumper / 4 Ladder Icky Shuffle 10 Hammer Swings / Hammer Swings / Hammer Swings Workout 3 Rounds 20 Pistol 8 Ladder Icky Shuffle (forwards = 1, backwards = 2) 40 Hammer Swings Oly
Stretching 2x 1 min Standing Quad Stretch each 2x 1 min Calf Stretch each 2 min lacrosse ball upper back / side each Warm up
Bike 3k then 3 Rounds (increase difficulty each round) 5 Shoulder Press light / 5 Jerk @ 50% / 5 Jerk 75% 10 Situps / 20 sec Hollow Hold / 5 Hollow Rock 10 Double Unders / 15 Double Unders / 20 Double Unders Workout 20 minutes 5 Jerk @ 75% max 10 Hollow Rock 100 ft sandbag / atlas stone carry 20 Double Unders Oly
This 12-week cycle will push leg strength with a range of squatting reps, and emphasize hang variations of the snatch and clean for building postural strength and better power. It will peak week 12 for max snatch and clean & jerk. Stretching: 2 min Calf Foam Roll each 2 min Yoga - Cobra Position 2 min foam roll T-spine 2/18
20 minutes 5 Jerk @ 75% max 10 Hollow Rock 100 ft sandbag / atlas stone carry 20 Double Unders 2/19 3 Rounds 20 Pistol 4 Ladder Icky Shuffle 40 Hammer Swings 2/20 Test Hansen compare to 3/7/21 2/21 Tabata (8 rounds alt 20 sec work, 10 sec rest) Deadlift (55% max) Russian Twist (33% max snatch) 2/22 Test Elizabeth compare to 4/26/18 2/23 20 Minutes - score is Bike Cal 1 min Assault Bike for calories accumulate 1 min Plank Row 500M 2/24 20 min 30 sec L-Sit (cumulative) 30 sec Sorenson hold (cumulative) 30 sec hang from the pull-up bar (cumulative) 30 sec max Box Jumps @ 50% max height - score Warm up:
500M Row then 1 KM Assault Bike 3 Rounds 5 Pullups 10 Pushups 10 Situps 10 Air Squats Workout: Test Generally speaking the first movement represents half your time. Focus on sets of reps that keep you from waiting for long periods. Scale and record the movements so you can see improvement in the future. Oly Rest day Stretch: 1 min Yoga - Cobra Position 2 min Banded Hamstring stretch / side 2 min Banded Shoulder Stretch / Side 1 min Doorway Pec Stretch Hey Ya'll,
I accidentally double booked tonight and have to cancel the first Pool / Darts League. Brian and Brittany will kick it off on March 1st Katie and I will host on March 15th Luke And Tabbie will host the March 29th (Darts Only) Heath and Tania host April 12th (Darts Only) Chad and Marriah host April 26th 2/16
WARM-UP 1 set: 20 Jumping Jack 10 Situps 1:00 Plank 1:00 Run, Assault Bike, Row, Skierg 1 set: 20 jumping jacks 10 GHD Sit-up to parallel :30 Single-Unders 1:00 run, bike, row, or Ski-erg 1 set: 20 jumping jacks 10 GHD sit-ups :30 jump rope 1:00 bike, row, or Ski-erg NOTES
Test 8 rounds for time with a partner: 40 Double Unders / 80 Single-Unders 20 GHD Sit-up / abmat sit-ups – Partners alternate complete rounds. Training 8 rounds for time with a partner: 80 Single-Unders 20 abmat sit-ups – Partners alternate complete rounds. STIMULUS & GOALS
Competition: 70 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx solo Workout 2: 15 min 5 sets: 5 handstand push-up negatives 5 single-arm DB seated strict press / arm :30 max Handstand Pushup – Rest 2:00 between sets. NOTES
Workout 3: 15 min For load: 21-15-9: Sumo Deadlift – After every round, perform a 100-meter sled push. NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / leg :30 Lacrosse Ball Roll / Foot DYNAMIC WARM-UP
1 set: 200-meter run, slow 10 High Knees in place 10 torso twists 10 Jumping Jack 10 alternating Shoulder Taps 10 butt kickers in place 10 hand-elevated Pushups (use box) 10 Box Steps 200-meter run, faster 1 round: 10 alternating box step up and overs (step down) Rest :30 5 Box Jumps (step down) Rest :30 5 Box Jump Over (two-foot take-off and landing on top of the box before transitioning over) – Partners take turns moving through each step with one partner working and the other resting. 1 round: 100-meter run 20-ft Handstand Walk 4 box jump-overs – Stagger start the mini round by :30 if needed – Use workout variations. Test AMRAP 12: 200-m Run 50-ft Handstand Walk 10 Box Jump Over (20/24 in) – Step down from the box. Training AMRAP 12: 200-m Run 200-ft Bear-crawl 10 Box Jump Over (50% max) – Step down from the box. SKILL WORK 1 set: 200-meter double-kettlebell overhead carry Competition: Rest Day STRETCHING 2 rounds: 1:00 Calf Foam Roll / side 1:00 quad foam roll / side WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, Skierg 50-ft Toy Soldier 50-ft alternating quad stretch 50-ft High Knees in place 50-ft butt kickers 50-ft alternating Walking Lunge 50-ft Broad Jumps 50-ft skip for height 50-ft skip for distance 2 sets: 200-meter run – Rest 1:00 between sets. NOTES
Test / Training EMOM 10: 1 Thruster – Rest 3:00 1 set for reps: Thrusters at 60% – Use 60% of the EMOM 1-rep-max. Competition: 85 min Warm up: 15 min See above Workout 1: 30 min 2 sets for total time: 200-meter Run 400-meter run 800-meter run 100-meter sprint – Rest 1:00 between each distance. NOTES
Workout 2: 15 min 5 rounds: 10 kettlebell goblet hold walking lunges 15 Russian KB swing (53/70 lb) – Rest 1:00 between rounds. STIMULUS & GOALS
Workout 3: 15 min 4 sets: 100-ft dumbbell Farmer Walks 20 weighted GHD Hip Extension – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 Scorpion Stretch hold / side :30 pigeon pose / leg |
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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