WARM-UP
2 sets: 10 Pushups 10 PVC Pass-throughs 10 table tops stretches 10 PVC Push Jerk 1 set: 10 Ring Rows 10 Shoulder Press (empty barbell) 5 Single Arm Ring Row / arm 10 Push Press (empty barbell) 2-3 tempo Strict Pullup 10 Push Jerk (empty barbell) 2-3 sets: 2 shoulder presses 2 push presses 2 push jerks – Build to workout weight. NOTES
Rx For total reps: 3 sets of Shoulder Press (2/3 bodyweight) 3 sets of Strict Pullup 3 sets of Push Press (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of Push Jerk (2/3 bodyweight) 3 sets of strict pull-ups INTERMEDIATE For total reps: 3 sets of shoulder presses (65/95 lb) 3 sets of strict pull-ups 3 sets of push presses (65/95 lb) 3 sets of strict pull-ups 3 sets of push jerks (65/95 lb) 3 sets of strict pull-ups BEGINNER For total reps: 3 sets of shoulder presses (35/45 lb) 3 sets of Ring Rows 3 sets of push presses (35/45 lb) 3 sets of ring rows 3 sets of push jerks (35/45 lb) 3 sets of ring rows Stimulus & Goals
Strategy
Competition: 1 hr 15 min Warm-up: 15 minutes See above Workout 1: 30 minutes Today's Rx Workout 2: 10 minutes Main Lift Post-workout: On a 10:00 clock: Shoulder-to-overheads 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max 3 reps @ 85% of 1-rep max 3 reps @ 90% of 1-rep max NOTES
Workout 3: 10 minutes Accessory 3 sets: 1:00 sandbag hold at chest 1:00 Plank hold – Rest as needed between sets. NOTES
Stretching: 10 minutes 3 sets: :30 Supine Snow Angel :30 prone snow angel :30 Scap Push-ups
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Hey everybody,
Great showing this year. No one person took first in all three events and there were many ties in both individual events and combined scores. Here is how it all shook out, and of 120+ gym members these are the ones that choose to compete this year! Sheena 5pts = 1st place Derek W 5 pts = 1st place Dan K 11 pts = 3 place L S 13 pts = 4th D L 15 pts = 5th C H 16 pts = 6th A C 22 pts = 7th H M 24 pts = 8th A Z 24 pts = 8th B H 24 pts = 8th L H 25 pts = 11th E F 30 pts = 12th A H 33 pts = 13th I N 38 pts = 14th T S 39 pts = 15th S M 45 pts = 16th M W 48 pts = 17th WARM-UP
1 set: :30 Row 10 Good Mornings + jumps 50-ft Bear-crawl 1 set: :30 row 10 Deadlift (35/45 lb) 5 Wall Walk 1 set: :30 row 10 Muscle Clean :30 Handstand Walk practice 1 set: :30 row 10 Power Clean :30 handstand walk practice NOTES
Pre-workout: EMOM 10: 1 Back Squat – Increase load across as many sets as possible. Rx For time: 10 Pistol 20 Double Unders 20 Pistol 40 double-unders 30 Pistol 60 double-unders 40 Pistol 80 double-unders 50 Pistol 100 double-unders INTERMEDIATE For time: 10 single-leg squats to a box :30 double-unders 20 single-leg squats to a box :30 double-unders 30 single-leg squats to a box 1:00 double-unders 40 single-leg squats to a box 1:00 double-unders 50 single-leg squats to a box 1:00 double-unders BEGINNER For time: 10 Air Squats :30 Single-Unders 20 air squats :30 single-unders 30 air squats 1:00 single-unders 40 air squats 1:00 single-unders 50 air squats 1:00 single-unders Stimulus & Goals
Strategy
Competition: 65 min Warm-up: 20 minutes See above Workout 1: 20 minutes Row Clean Walk 4 sets: AMRAP 3: 15/20-cal. Row 10 Power Clean (95/135 lb) 150-ft Handstand Walk – Rest 1:00 between AMRAPs Stimulus & Goals
Strategy In this workout, we want to give ourselves as much time on the handstand walk as possible. This means we have to push the pace on the rower and the barbell. Shoot for a pace on the rower that allows you to get your hands right on the barbell. Going hard on the rower does no good if you spend :30 staring at the barbell. When cycling the power cleans, focus on pushing the bar down the body back to the floor. Remember that you can move faster than gravity. On the handstand walk, start with small fast steps, and then slowly begin to lengthen your steps if you feel comfortable. Workout 2: 15 minutes Today's Rx Stretching: 10 minutes Accumulate: 1:00 Couch Stretch / side 1:00 quad foam roll / side 1:00 Plank hold Warm Up
2 sets: :20 Jumping Jack :20 High Knees in place :20 butt kickers :20 mountain climbers :20 Shoulder Taps :20 double knee tucks :20 Samson stretches / leg 2 sets: 8 Scap Pull up 8 Kip Swing 5 left-arm DB windmills (light) 5 right-arm DB windmills (light) RX On a 15:00 clock for distance: 600-m Run 50 Dumbbell Snatch (35/50 lb) 400-m single-DB Farmer Walks (35/50 lb) 30 V Ups Then … Run in remaining time. INTERMEDIATE On a 15:00 clock for distance: 600-m run 50 DB snatches (20/35 lb) 400-m single DB farmers carry (20/35 lb) 30 V-ups Then… Run in remaining time. BEGINNER On a 15:00 clock for distance: 400-m run 50 DB snatches (10/20 lb) 200-m single DB farmers carry (10/20 lb) 30 Situps Then… Run in remaining time. Post-workout: 5 sets: :20 max Pullups – Rest :40 Stretching: 2 sets: :30 Lacrosse Ball / Foot roll / side :30 forearm stretch / side Competition: Rest Day 3/20
On a 15:00 clock for distance: 600-m Run 50 Dumbbell Snatch (35/50 lb) 400-m single-DB Farmer Walks (35/50 lb) 30 V Ups Then … Run in remaining time. 3/21 For time: 10 Pistol 20 Double Unders 20 Pistol 40 double-unders 30 Pistol 60 double-unders 40 Pistol 80 double-unders 50 Pistol 100 double-unders 3/22 For total reps: 3 sets of Shoulder Press (2/3 bodyweight) 3 sets of Strict Pullup 3 sets of Push Press (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of Push Jerk (2/3 bodyweight) 3 sets of strict pull-ups 3/23 For time: 5,000-m Row 3/24 AMRAP 10: 8 Pullups 6 Situps 4 burpee box step-overs (16/20 in) 3/25 7 sets for load: 3 Thruster 3/26 For time: 30 Rope Climb (15 ft) WARM-UP
1 set: 1:00 Row 10 alternating Scorpion Stretch 10 KB / Dumbbell Deadlift 1 set: 1:00 row 10 burpee Broad Jumps 10 single-arm Kettlebell Swing / arm 1 set: 1:00 row 10 Box Steps 10 Russian KB swings 1 set: 1:00 row 10 Box Jumps 10 KB swings Pre-workout: EMOM 8: Min. 1 | Row for calories Min. 2 | Rest NOTES
Rx 3 rounds for time: 15 Kettlebell Swing (35/53 lb) 20 Box Jumps (20/24 in) 250-m Row INTERMEDIATE 3 rounds for time: 15 KB swings (26/35 lb) 20 box jumps (20/24 in) 250-m row BEGINNER 3 rounds for time: 15 KB swings (18/26 lb) 15 Box Steps (12/20 in) 150-m row Stimulus & Goals
Strategy
Competition: 1 hr 20 min Warm-up: 20 minutes See above Workout 1: 10 minutes Today's Rx Workout 2: 20 minutes Main Lift 8 sets for reps: :20 Shoulder Press (40-50%) – Rest 1:40 between sets NOTES
Workout 3: 20 minutes Accessory 5 sets for load: 10 DB Dumbbell Hang Power Clean 10 DB shrugs :30 DB Farmer Walks hold – Rest as needed between sets. – Use the same pair of DBs for all movements. NOTES
Stretching: 10 minutes Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center WARM-UP
2 sets: 20 Double knee in Plank 20 Air Squats AMRAP 6: 10 Kettlebell Swing 5 Goblet Squat 10-30-ft Handstand Walk NOTES
Pre-workout: On a 7:00 clock: Build to a heavy 4-rep Front Rack Lunge Rx 6 rounds for time: 5 Hang Clean (105/155 lb) 10 Weighted lunge Then … On a 4:00 clock for reps: Handstand Walk INTERMEDIATE 6 rounds for time: 5 hang power cleans (75/115 lb) 10 weighted lunges Rest 1:00 then … On a 4:00 clock for reps: Wall Walk BEGINNER 6 rounds for time: 5 hang power cleans (35/45 lb) 10 weighted lunges Rest 1:00 then … On a 4:00 clock for distance: Bear-crawl Stimulus & Goals
Strategy
Competition: 1 hr 15 min Warm-up: 15 minutes Workout 1: 20 minutes Today's Rx Workout 2: 10 minutes Main Lift Post-workout: On a 10:00 clock: Snatch 3 reps @ 65% of 1-rep max 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max 3 reps @ 85% of 1-rep max NOTES
Workout 3: 20 minutes Accessory 5 sets for separate loads: 5 snatch push presses 5 hang Muscle Snatch Stretching: 10 minutes 2 sets: 1:00 Banded Hamstring stretch / side :30 seated torso twist / side :30 Scorpion Stretch hold / side Happy St. Patrick's Day!
Warm Up 1 set 20 Jumping Jack 10 Alternating Spiderman Stretch 10 Push Up to Down Dog 10 alternating single-leg V-ups 1 set 20 skier jacks 10 tempo Air Squats (:03 down) 10 Kip Swing (on pull-up bar) 10 V Ups 1 set 20 jumping jacks 5 single-arm overhead squat (no weight)/arm 5 kip swings (biggest swing possible) 5 Hanging Knee Raises 1 set 20 skier jacks 5 right-arm DB overhead squats (light DB) 5 knees-to-chest or knees-to-armpits 5 left-arm DB overhead squats 5 Toes-to-Bar RX AMRAP 12: 10 right-arm DB single-arm overhead squat (35/50 lb) 5 Bar Muscle up 10 left-arm DB overhead squats 15 Toes-to-Bar INTERMEDIATE AMRAP 12: 10 right-arm DB overhead squats (20/35 lb) 5 Pullups 10 left-arm DB overhead squats 15 toes-to-bars BEGINNER AMRAP 12: 10 right-arm DB overhead squats (10/20 lb) 5Jumping pull-ups 10 left-arm DB overhead squats 15 Hanging Knee Raises Stretch: Accumulate 1:00 banded shoulder stretch/side 1:00 reach, roll, and lift Competition: Rest Day WARM-UP
3 sets: 1:00 Assault Bike, Row, or Single-Unders 10 Alternating Spiderman Stretch 10 reps Squat Therapy (use wall) 1 set: 10 Front Squat (35/45 lb) 8 front squats (add 5-45 lb to each side) 6 front squats (add 5-25 lb to each side) 4 front squats (add 5-25 lb to each side) 2 front squats (add 5-25 lb to each side) NOTES
NOTES
RX / Intermediate / Beginner 8 sets for load: 2 Front Squat Post-workout: 2 sets: 20 Banded Side Steps (moving right) 20 Banded Good Mornings 20 banded side-steps (moving left) 10 single-leg glute bridges /leg Stimulus & Goals
Strategy
Competition: 1 hr 15 min Warm-up: 20 minutes See above Workout 1: 20 minutes Today's Rx Workout 2: 10 minutes Main Lift Post-workout: On a 10:00 clock: Clean 3 reps @ 65% of 1-rep max 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max 3 reps @ 85% of 1-rep max NOTES
Workout 3: 15 minutes Accessory 5 sets: 5 Seated Box Jump 5 Broad Jumps – Rest as needed between sets. NOTES
Stretching: 10 minutes 2 sets: :30 frog stretch :30 Couch Stretch / leg WARM-UP
1 set: 10 Air Squats 5 Single Arm Ring Row / arm 10 air squats 15 Situps 1 set: 10 Overhead Squat (PVC) 5 Jumping pull-ups 10 overhead squats (PVC) 15 Hanging Knee Raises 1 set: 5 right-arm DB overhead squats 5 Pullups 5 left-arm DB overhead squats 10 knees-to-armpits 1 set: 5 right-arm DB overhead squats 1-3 Bar Muscle up 5 left-arm DB overhead squats 5-10 Toes-to-Bar Pre-workout: 8 sets for reps: :20 Double Unders – Rest :10 – Compare to Jan. 4, 2022 NOTES
5 rounds for time: 35 Double Unders 200-m Run INTERMEDIATE 5 rounds for time: :30 double unders 200-m run BEGINNER 5 rounds for time: 35 single-unders 200-m run Stimulus & Goals
Strategy
Competition: 55 min Warm-up: 20 minutes See above Workout 1: 15 minutes AMRAP 12: 10 right-arm DB overhead squats (35/50 lb) 5 Bar Muscle up 10 left-arm DB overhead squats 15 Toes-to-Bar Stimulus & Goals
Strategy
Workout 2: 10 minutes Today's Rx Stretching: 10 minutes 3 sets: :30 Calf Stretch / side :30 Calf Foam Roll / side |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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