5/8
Karen For time: 150 Wall Balls (14/20 lb) (9/10 ft) 5/9 5 rounds for time: 20 Pullups 400-m Run 5/10 For load: Split Jerk 5-5-3-3-3-1-1-1-1 5/11 10 rounds for time: 400-m Run OR 400/500-m Row OR 800/1,000-m Assault Bike – Rest 2:00 between rounds. 5/12 Amanda For time: 9-7-5 Muscle Up Squat Snatch (95/135 lb) 5/13 3 rounds each for time with a partner: 400/500-m Row 21 Burpees 400-m Run 5/14 7 sets for load: 3 Deadlift
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WARM-UP
1 set: 200-m Run 20 Air Squats 3 Wall Walk 1 set: 200-m run 20 Air Squats 3 wall walks 1 set: 200-m run 15 Squat Therapy 3 wall walks 1 set: 10 Deadlift (35/45 lb) 10 Front Squat 10 Push Press 5 sets: 3 - 5 Clean and Jerk (any style) RX For time: 15 Bar Over Burpees 5 Clean and Jerk (155/225 lb) 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks INTERMEDIATE For time: 15 burpees, jumping over the barbell 5 clean and jerks (105/155 lb) 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks BEGINNER For time: 15 Burpees 5 clean and Push Press (55/75 lb) 12 burpees 4 clean and push presses 9 burpees 3 clean and push presses Post-workout: 5 sets: 1 Deadlift 1 High Pull Clean 1 Power Clean – Increase load across as many sets as possible. Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 30 min Main Lift On a 10:00 clock: Build to a 3-rep-max touch-and-go Power Clean and Jerk. NOTES
Workout 3: 10 min ACCESSORY Every 2:00 for 10:00: 5 Sumo Deadlift NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side WARM-UP
1 set: 1:00 Skierg (easy) 10 Scorpion Stretch 10 Pushups 10 Kip Swing 1 set: 1:00 ski (moderate) 10 alternating Push up + reach 10 Single Arm Ring Row / side 1 set: 1:00 ski (hard) 5 Wall Walk 10 Shoulder Taps (back-to-wall) 10 feet-elevated Ring Rows On a 5:00 clock: 10 DB Renegade Row / arm 15-25-ft Handstand Walk NOTES
Pre-workout: Accumulate: 20 Shoulder Taps (holding a plank) 20 shoulder taps (holding a pike) 20 shoulder taps (upside down, belly to wall) 20 shoulder taps (upside down, back to wall) 20 shoulder taps (upside down, freestanding) Rx AMRAP 15: 15 DB Bent Over Rows, left arm (50 / 35 lb) 15 DB Bent Over Rows, right arm 50-ft Handstand Walk INTERMEDIATE AMRAP 15: 15 DB rows, left arm (35 / 20 lb) 15 DB rows, right arm 5 Wall Walk BEGINNER AMRAP 15: 15 DB rows, left arm (15 / 10 lb) 15 DB rows, right arm 50-ft Bear-crawl Stimulus & Goals
Strategy
Competition: 70 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 20 min 4 x AMRAP 3: 1,000/1,200-m Assault Bike Max reps Front Squat – Rest 2:00 between AMRAPs and increase load each set. Women: 55-65-75-95 lb Men: 75-95-115-135 lb Stimulus & Goals
Strategy
Workout 3: 10 min 3-4 sets: :10 V Ups :10 Hollow Rock :10 Hollow Rock – Rest :30 1:00 Sandbag bear-hug hold – Rest :30-1:00 NOTES
Stretching: 10 min 2 sets: :30 Supine Snow Angel stretch :30 prone snow angel stretch Hey everybody,
Word on the street is that some people would be more interested in Team comp than an individual one this summer. My plan had been to alternate between teams and individuals from year to year since Hypoxia is for Teams and the Open is for individuals. I have already had the workouts programmed and tested, but if we want to do a team comp, I can just 1.5x the reps and make it for same sex pairs, with only one person working at a time. Let me know your thoughts in the comments below. I will only look at the comments on AlternativeAthletics.Com since I never get on Facebook. If you have an opinion, let us know. -C- 6/5
5 sets for load: 3 Hang Power Snatch 6/6 AMRAP 10: 5 Power Clean (135/205 lb) 10 Toes-to-Bar 6/7 15.3 AMRAP 14: 7 Muscle Up 50 Wall Balls (14/20 lb) 100 Double Unders 6/8 3 rounds for time: 21 Kettlebell Swing (16/24 kg) 200-m Run Rest 3:00 For time: 42 single arm alternating kb swing / arm (16 / 24 kg) 800-m Run 6/9 5 sets for load: 5 Push Press 6/10 For time: 3-6-9-12-15-15-12-9-6-3: Deadlift (105/155 lb) Box Jump Over (20/24 in) – Athletes stand at the top of the box and step down. 6/11 Hope For Refugees 3 rounds for reps: 1:00 8-m shuttle run 1:00 Dumbbell Snatch (35/50 lb) 1:00 Assault Bike for calories 1:00 Weighted Box Step (20/24 in) (35/50 lb) 1:00 strict Burpees – Rest 1:00 between rounds. – Use a single DB for snatches and step-ups. – 1 8-m shuttle run = 1 rep. Warm Up
3 sets: 1:00 Row, Assault Bike, Skierg, and/or Run 10 Kang squats 3 sets: :30 Squat Therapy – Rest 1:00 Pre-workout: Accumulate: 30 Kang squats 2 set: 5 Back Squat (35/45 lb) 4 sets: 3 back squats Rx / INTERMEDIATE / BEGINNER For load: Back Squat 5-5-3-3-3-1-1-1-1-1 Stretching 2 sets: :30 frog stretch :30 pigeon pose / leg Competition: Rest Day Hey Ya'll, Last Saturday Ashley Neilsen competed in the Annual Carlson Memorial Powerlifting Meet. She had significant Personal Records in both The Back Squat (270#) and Deadlift (330#). She also met her best Benchpress (165#). All three lifts were records Powerlifting Federation Records for Age and Weight Class. Way to go girl! WARM-UP
4 sets: 200-m jog 10 alternating single-leg toe touches 10 Inch-worm + Pushups 10 Samson stretches 10 alternating toe touch in plank 10 Air Squats + Good Mornings NOTES
Rx / INTERMEDIATE AMRAP 10: 15 Deadlift (135 / 95 lb) 15 Hand Release Push-ups BEGINNER AMRAP 10: 15 deadlifts (75 / 55 lb) 15 hand-release push-ups Post-workout: 4 sets: 5 Strict Pullup 4 wide-grip strict pull-ups 3 weighted strict pull-ups Competition: 1 Hr 25 min Warm up: 15 min See Above Workout 1: 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
Strategy
Workout 2: 30 min 5 rounds: 5 Power Clean (135 / 95 lb) 10 Box Jumps (24 / 20 in) 15 Wall Balls (20 / 14 lb) – Rest 1:00 4 rounds: 5 power cleans 10 box jumps 15 wall-ball shots – Rest 1:00 3 rounds: 5 power cleans 10 box jumps 15 wall-ball shots – Rest 1:00 2 rounds: 5 power cleans 10 box jumps 15 wall-ball shots – Rest 1:00 1 round: 5 power cleans 10 box jumps 15 wall-ball shots Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 Sit and Reach :30 Doorway Pec Stretch / arm WARM-UP
1 set: 1:00 Row (easy pace) 10 weighted sit-ups with straight legs 10 Hanging Knee Raises 20 alternating Lunge 10 Pullups 1 set: 1:00 row (moderate pace) 10 GHD Sit-up to parallel 10 knees-to-armpits 20 alternating Pistol to a box 10 Chest-to-Bar Pullups 1 set: 1:00 row (workout pace) 10 GHD sit-ups 10 Toes-to-Bar 20 alternating pistols 3-5 Bar Muscle up NOTES
RX For time: 25 / 18-cal. Row 20 GHD Sit-up 5 Bar Muscle up 25 / 18-cal. row 20 Toes-to-Bar 5 bar muscle-ups 25 / 18-cal. row 20 Pistol 5 bar muscle-ups 25 / 18-cal. row 20 Walking Lunge 5 bar muscle-ups INTERMEDIATE For time: 21 / 15-cal. row 20 GHD sit-ups 5 Pullups 21 / 15-cal. row 20 toes-to-bars 5 pull-ups 21 / 15-cal. row 20 pistols 5 pull-ups 21 / 15-cal. row 20 walking lunges 5 pull-ups BEGINNER For time: 12 / 9-cal. row 20 Situps 5 Ring Rows 12 / 9-cal. row 20 Hanging Knee Raises 5 ring rows 12 / 9-cal. row 20 Air Squats 5 ring rows 12 / 9-cal. row 20 walking lunges 5 ring rows Stimulus & Goals
Strategy
Competition: 75 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min Main Lift 5 sets for load: 1 Push Press 2 Push Jerk 3 Split Jerk NOTES
Workout 3: 10 min Accessory Every 2:00 for 10:00 complete: 5 Bench Press 10 Strict Pullup NOTES
Stretching: 10 min Accumulate: 1:00 Groiner Stretch / side 1:00 Plank |
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May 2024
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