Warm up
2 sets: :20 Good Mornings + jumps – Rest :10 :20 Air Squats – Rest :10 :20 Push Up to Down Dog – Rest :10 1 set: 2-3 Muscle Snatch 2-3 Power Snatch 2-3 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: hang muscle snatches 3-3-3-3-3 Hang Power Snatch 3-3-3-3-3 Hang power snatch + Overhead Squat 3-3-3-3-3 Post-workout: 5 sets for height: 3 Box Jumps – Rest as needed between sets. Stretch Accumulate: :30 Standing Quad Stretch / side :30 quad foam roll / side 1:00 Yoga - Cobra Position Competition: Rest Day
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WARM-UP
3 sets: 10 Pushups 10 Ring Rows 10 Push Press (empty bar) 5 Burpees to a 12-in target 1 set: 200/250-m Row (slow) 10 push presses (light) 250/300-m row (moderate) 10 push presses (moderate) 300/400-m row (sprint) 10 push presses (workout load) Pre-workout: 3 sets: :20 Plank (push-up position) 10 push-ups 5 piked push-up – Rest 1:30 between sets. NOTES
Rx 4 rounds for time: 400/500-m r Row 15 Push Press (95/135 lb) INTERMEDIATE 4 rounds for time: 400/500-m row 15 push presses (65/95 lb) BEGINNER 4 rounds for time: 300/400-m row 15 push presses (35/45 lb) Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Shoulder-to-overhead 4 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max 2 reps @ 90% of 1-rep max 1 reps @ 90% of 1-rep max 1 reps @ 92% of 1-rep max NOTES
Workout 3: 10 min Accessory 5 sets: 5 Chin up (supinated grip) 5 wide-grip pull-ups (pronated grip) 10 alternating DB Renegade Row NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side WARM-UP
Pre-workout: Skill Work Burgener warm up - Snatch: 2 sets: 10 dip-drive 10 dip-drive shrug 10 dip-drive shrug elbows high and outside 10 muscle snatch 10 overhead squats 10 hang power snatches 10 power snatches – Focus on hitting positions over increasing load. – Begin first set with a PVC. Try the second set with an empty bar. 2 sets: 30 Jumping Jack 20 butt kickers 20 High Knees in place 20 alternating Toy Soldier kicks 20 alternating calf scoop stretch 3 sets: 200-m Run – Rest 1:00 between sets. NOTES
Rx / Intermediate 8 rounds for time: 400-m Run – Rest 1:30 BEGINNER 8 rounds for time: 200-m run – Rest 1:30 Stimulus & Goals
Competition: 1 hr 30 min Warm Up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min Main Lift 8 sets for reps: :20 Deadlift (40-50%) – Rest 1:40 between sets. NOTES
Workout 3: 15 min Accessory 5 sets: 10 single-leg GHD hip extensions / leg 10 Weighted Box Step / leg (20 / 16 in) NOTES
Stretching: 10 min 3 sets: :30 foam roll calves / side :30 t-spine foam roll Warm Up
2 sets: :40 Single-Unders 10 medicine-ball deadlifts 10 Medicine Ball Squat 2 sets: :40 Double Unders 10 Medicine Ball Clean 3-5 sets: 2 Clean and Jerk Rx / Intermediate 7 sets for load: 1 Clean and Jerk BEGINNER 7 sets for load: 3 clean and jerks Post-workout: EMOM 5: Max set Chest-to-Bar Pullups – Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets. Competition: 55 min Warm Up: 15 min See Above Workout 1: 10 min 22.2 Retest Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Clean 4-reps @ 75% of 1-rep max 2-reps @ 80% of 1-rep max 2-reps @ 90% of 1-rep max 1-reps @ 90% of 1-rep max 1-reps @ 92% of 1-rep max NOTES
Workout 3: 10 min Accessory 5 sets: 5 hang muscle cleans 30 Plate Hop (35/45-lb plate) NOTES
Stretching: 10 min 3 sets: 10 ATY Drill :30 Doorway Pec Stretch / side Warm Up
4 sets , 30 seconds on, 15 seconds off: 1) Calorie Row 2) Alternating Shoulder Taps 3) Calorie row 4) Inch-worm Set 1:
Pre-workout: 5 sets: :20 max cal./hour pace row – Rest :40 between sets 1 set: 10 Pushups Rx / Intermediate AMRAP 25: 20 Pushups 30 Situps 28/40-cal. Row BEGINNER AMRAP 25: 10 push-ups 14/20-cal. row 20 sit-ups 14/20-cal. row Stretching 2 sets: :30 Yoga - Cobra Position :30 pigeon pose / leg Competition: Rest Day 4/10
AMRAP 25: 20 Pushups 30 Situps 28/40-cal. Row 4/11 7 sets for load: 1 Clean and Jerk 4/12 8 rounds for time: 400-m Run – Rest 1:30 4/13 4 rounds for time: 400/500-m r Row 15 Push Press (95/135 lb) 4/14 For Load: Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 4/15 For time: 45 Deadlift (155/225 lb) 45 Handstand Pushup – Partition reps as needed. 4/16 3 rounds for time: 800/1,000-m C2 bike / Assault Bike 21 Hang Power Snatch (55/75 lb) WARM-UP
EMOM 9: Min. 1 | 1:00 easy jog Min. 2 | :30 hard Run Min. 3 | 10 walking Samson stretches lunges 1 set: 10 Toy Soldier 10 Groiner Stretch 15 Air Squats 5 Elbow to instep + hamstring stretch / leg 15 jump squat 3 sets: 5 Box Jumps (building in height) 2 sets: 100-m Run 3 box jumps (workout height) NOTES
Rx 4 rounds for time: 15 Box Jumps (36 / 30 in) 400-m Run INTERMEDIATE 4 rounds for time: 15 box jumps (30 / 24 in) 400-m run BEGINNER 3 rounds for time: 15 box jumps (20 / 16 in) 400-m run Post-workout: 5 sets for load: 10 Front Rack Lunge NOTES Stimulus & Goals
Competition: 75 min Warm Up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Clean 2 reps @ 70% of 1-rep max 2 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max 2 reps @ 85% of 1-rep max 2 reps @ 90% of 1-rep max NOTES
Workout 3: 20 min Accessory Every 2:00 for 10 sets: For speed: 50-m Prowler Push sprint NOTES
Stretching: 10 min 2 sets: :30 foam roll calves / leg :30 Leg Swing (across body) / leg WARM-UP
2 sets: 3 Snatch Grip Deadlift to mid-thigh 3 Snatch High Pull 3 Muscle Snatch 3 Overhead Squat 3 Hang Power Snatch 3 Power Snatch 10 Up-Downs 5 Burpees 1 set: 5 Snatch (45/35 lb) 5 snatches (add 5-25 lb to each side) 5 snatches (add 5-25 lb to each side) NOTES
13.1 AMRAP 17: 40 Burpees 30 Snatch (75/45 lb) 30 burpees 30 snatches (135/75 lb) 20 burpees 30 snatches (165/100 lb) 10 burpees Max snatches (210/120 lb) INTERMEDIATE AMRAP 17: 40 burpees 30 snatches (75/45 lb) 30 burpees 30 snatches (95/65 lb) 20 burpees 30 snatches (135/95 lb) 10 burpees Max snatches (155/105 lb) BEGINNER AMRAP 17: 40 burpees 30 snatches (75/45 lb) 30 burpees 30 snatches (95/65 lb) 20 burpees 30 snatches (135/95 lb) 10 burpees Max snatches (155/105 lb) Stimulus & Goals
Competition: 77 min Warm Up: 15 min See Above Workout 1: 17 min See Today’s Rx Workout 2: 20 min Main Lift 8 sets for load: 3 Shoulder Press (65%) NOTES
Workout 3: 15 min Accessory 5 sets: 20 standing banded rows 20 banded tricep press-downs 20 banded face pulls NOTES
Accumulate: 2:00 reach, roll, and lift Warm Up
2 sets: :20 mountain climbers :20 Jumping Jack :20 Up-Downs 8 plate squats 8 PVC Pass-throughs in a squat 1 set: 2 PVC Sots presses (quarter squat) 2 PVC Sots presses (above parallel) 2 PVC Sots presses (below parallel) 2 empty-bar Sots presses (quarter squat) 2 empty-bar Sots presses (above parallel) 2 empty-bar Sots presses (below parallel) Pre-workout: EMOM 8: 1 Power Snatch 1 snatch push presses 2 sots presses 1 set (building): 8 Overhead Squat 5 overhead squats 3 overhead squats 3 overhead squats Rx / Intermediate 5 sets for load: 3 Overhead Squat BEGINNER 5 sets for load: 5 overhead squats Stretching Accumulate: 1:00 Banded Shoulder Stretch / Side Competition: Rest Day WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press w/ a :03 pause at the top – Use an empty bar or light load. 1 set: 3 Wall Walk w/ a :03 hold at the top 10 Pushups :30 Handstand hold 10 piked push-up :20 Hollow Hold 2 x 3-5 strict handstand push-ups 2-3 sets: :20 Assault Bike (building in pace) 3-5 strict handstand push-ups Pre-workout: EMOM 7: 1-5 wall walks NOTES
Rx AMRAP 10: 7/10-cal. Echo bike / Assault Bike 10 strict Handstand Pushup INTERMEDIATE AMRAP 10: 7/10-cal. Echo bike 5 box assisted piked push-up BEGINNER AMRAP 10: 4/7-cal. Echo bike 10 Pushups Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min Main Lift 5 sets for speed and load: 5 Deadlift (40-50%) NOTES
Workout 3: 15 min Accessory 4 sets: 12 GHD Hamstring Curl 15 weighted sit-ups 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min 2 sets: 10 Cuban Press Barbell (PVC) 10 ATY Drill |
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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