WARM-UP
Main lift warm-up: 2 sets: 1:00 Assault Bike 20 Walking Lunge for max distance 10 Single-Leg Deadlifts / leg (unweighted) 10 alternating Scorpion Stretch 5 Dive Bomber Push up 1 set: 10 Front Rack Lunge (35/45 lb) 8 front rack walking lunges (light load) 8 front rack walking lunges (add 10-20 lb/side) 6 front rack walking lunges (add 10-20 lb/side) Workout build-up: 3 sets: 100-m Run 10 Staggered Stance Good Mornings / leg 20 alternating Toy Soldier :20 Hollow Rock 3 sets: 5 Dumbbell Deadlift 5 Situps Main lift warm-up:
Rx On a 14:00 clock: 1,600-m Run AMRAP in the remaining time: 10 double Dumbbell Deadlift (16/24 kg) 20 Situps INTERMEDIATE On a 14:00 clock: 1,200-m run AMRAP in the remaining time: 10 double KB deadlifts (12/20 kg) 20 sit-ups BEGINNER On a 14:00 clock: 800-m run AMRAP in the remaining time: 10 double KB deadlifts (8/12 kg) 20 sit-ups Post-workout: 1 set: Max double-KB Farmer Walks hold – Use the KB’s you used in the workout. Competition: 80 min Warm up: 20 min See above Workout 1: 20 min 5 sets for load: 12 Front Rack Lunge – Rest 2:00 between sets NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 3 sets: 10 Strict Toes to Bar 15 G GHD Sit-up :30 weighted GHD Sorenson hold – Rest as needed between movements. NOTES
Stretching: 10 Accumulate: 30 alternating Scorpion Stretch 1:00 piriformis stretch / side
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WARM-UP
3 sets: :20 work/:10 rest Row Shoulder Taps Jumping Jack Up-Downs 2 sets: 10 ATY Drill 5 Shoulder Press (35/45 lb) 5 Front Squat (35/45 lb) 3 sets: 5 Thruster :30 row NOTES
15.5 For time: 27-21-15-9: Calorie Row Thruster (65/95 lb) INTERMEDIATE For time: 27-21-15-9: Calorie row Thrusters (55/75 lb) BEGINNER For time: 21-15-9-3: Calorie row Thrusters (35/45 lb) Post-workout: 5 sets: 3 thrusters – Increase loading across as many sets as possible. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 15 min 15.5 Workout 2: 20 min EMOM 8: Min. 1 | 5 Bench Press Min. 2 | 5 Hang Power Clean – Rest 2:00 EMOM 8: Min. 1 | 3 bench press Min. 2 | 3 unbroken Power Clean NOTES
Workout 3: 15 min Every 2:30 for 5 sets: 7 Deadlift – Stand on a plate for a deficit if necessary. – Use a moderate load and focus on a range of motion NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg Warm Up
1 set: :20 Jumping Jack – Rest :10 :20 Plank – Rest :10 :20 Jumping pull-ups – Rest :10 :20 Situps – Rest :10 :20 jumping jacks – Rest :10 :20 Pushups – Rest :10 :20 Kip Swing – Rest :10 :20 alternating V-ups – Rest :10 :20 jumping jacks – Rest :10 :20 Hand Release Push-ups – Rest :10 :20 Pullups – Rest :10 :20 V Ups – Rest :10 3 sets: 3 Toes-to-Bar 3 hand-release push-ups 3 pull-ups – Rest :30 between sets. Rx 10 rounds for time: 7 Toes-to-Bar 7 Hand Release Push-ups 7 Pullups INTERMEDIATE 10 rounds for time: 5 toes-to-bars 5 hand-release push-ups 5 pull-ups BEGINNER 10 rounds for time: 7 Hanging Knee Raises 7 knee Hand Release Push-ups 7 Ring Rows Post-workout: Accumulate: 30 Weighted Pull up – Use a weight you can maintain sets of 5 or more reps. Competition: Rest day Stretching 3 sets: 10 Supine Snow Angel 10 prone snow angel WARM-UP
2 sets: 1:00 Jumping Jack 1:00 mountain climbers – Rest :15 between intervals 1 set: 10 Deadlift 10 Bent over row 10 High Pull Clean 10 Muscle Clean 10 Shoulder Press 10 Front Rack Lunge 10 Front Squat – Use an empty barbell 5-6 sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean – Rest 1:00 between sets. 2 sets: 5 Pullups 4 Bar Facing Burpee 1 set: 7 kipping pull-ups 2 squat cleans 7 bar-facing burpees 2 squat cleans 7 kipping pull-ups NOTES
Rx / Intermediate 7 sets for load: 3 Overhead Squat BEGINNER 7 sets for load: 5 overhead squats Stimulus & Goals
Post-workout: 5 sets: 5 Sots presses – Increase loading across as many sets as possible. Competition: 81 min Warm up: 20 min See Above Workout 1: 20 min 5 rounds: 15 Pullups 5 Squat Clean (135/205 lb) 15 Bar Facing Burpee Stimulus & Goals
Workout 2: 25 min Today’s Rx Workout 3: 6 min EMOM 6: Min. 1 | :45 sandbag bear hug hold (70/100 lb) Min. 2 | :30 GHD Sit-up NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side WARM-UP
3 sets: :20 work/:10 rest Shoulder Taps Jumping Jack Up-Downs 2 sets: 10 ATY Drill 10 Alternating Single-Arm kb Strict Press / Arm 10 dumbbell front squat 10 Russian KB swing 3 sets: 5 KB swings 5 Dumbbell Thruster – Rest :30 between sets. Pre-workout: On a 10:00 clock: 1 Thruster – Build to your heaviest single. NOTES
Rx 3 rounds for time: 15 Push Jerk (105/155 lb) 15 Box Jump Over (20/24 in) INTERMEDIATE 3 rounds for time: 15 push jerks (85/125 lb) 15 box jump-overs (20/24 in) BEGINNER 3 rounds for time: 15 push jerks (55/75 lb) 15 box step-overs (12/20 in) Post-workout: EMOM 8: :30 max ring dips Stimulus & Goals
Competition: 65 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 3 rounds for time: 400-m Run 30 Toes-to-Bar 20 strict handstand push-ups Stimulus & Goals
Stretching: 10 min Accumulate: 2:00 frog stretch WARM-UP
1 set: 3:00 Row (:30 easy/:30 moderate) 10 Alternating Spiderman Stretch 10 alternating Scorpion Stretch 10 squat-to-stand 3 sets: 10-cal row 3 Squat Therapy – Rest :30 between sets. 1 set: 200-m Run 8/10-cal row 20 Air Squats NOTES
Rx / Intermediate AMRAP 20: 200-m Run 21/30-cal. Row 40 Air Squats BEGINNER AMRAP 20: 200-m run 15/21-cal. row 25 air squats Stimulus & Goals
Competition: 75 in Warm Up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min 4 sets for quality: 6 x 3-position pause back squat – Rest 3:00 between sets. NOTES
Workout 3: 10 min 5 sets for time: 5 Burpees 10 Dumbbell lunge (35/50 lb) 5 burpees 10 Dumbbell Squat (35/50 lb) – Rest :30 between sets – Use a pair of DBs NOTES
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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