WARM-UP
1 set: 3:00 Single-Unders 2 sets: 10 Dumbbell Deadlift 10 Dumbbell High pull 10 Dumbbell Squat 1 set: 5 hang High Pull Clean 5 hang muscle cleans 5 below the knee hang muscle cleans 1 set: 5 below the knee Hang Power Clean (30%) 5 below the knee hang power cleans (40%) 2 below the knee hang power cleans (50%) NOTES
Pre-workout: EMOM 8: 2 Hang Squat Clean RX 5 x 2:00 rounds for reps: Run 200-m Max Hang Squat Clean (105/155 lb) – No rest between rounds. INTERMEDIATE 5 x 2:00 rounds for reps: Run 200-m Max hang squat cleans (75/115 lb) – No rest between rounds. BEGINNER 5 x 2:00 rounds for reps: Run 200-m Max hang squat cleans (55/75 lb) – No rest between rounds. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 25 min 9 sets: 3 x 2 below the knee Hang Power Clean (50%) 3 x 2 below the knee hang power cleans (55%) 3 x 2 below the knee hang power cleans (60%) – Rest exactly 1:00 between sets. NOTES
Workout 2: 15 Today’s Rx Workout 3: 10 min Every 2:00 x 5 sets: 3 deficit High Pull Clean (90%) – Stand on at a 2-3″ deficit. NOTES
Stretching: 10 min 1 set: 1:00 upper back lacrosse ball/side 1:00 lacrosse ball calf roll / leg
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WARM-UP
1 set: 30 Jumping Jack 10 Inch-worm 10 alternating Plank + reach through 1 set: :30 Row 10 Single Arm Ring Row / arm 10 Shoulder Press (35/45 lb) 1 set: :30 row 10 Jumping pull-ups 10 shoulder press (55/75 lb) 1 set: :30 row 10 Pullups 10 shoulder press (65/95 lb) NOTES
RX 3 rounds for reps: 2:00 Pullups 2:00 Shoulder Press (65/95 lb) 2:00 calorie Row – Rest 1:00 after each movement. INTERMEDIATE 3 rounds for reps: 2:00 pull-ups 2:00 shoulder presses (55/75 lb) 2:00 calorie row – Rest 1:00 after each movement. BEGINNER 3 rounds for reps: 2:00 jumping pull-ups 2:00 shoulder presses (35/45 lb) 2:00 calorie row – Rest 1:00 after each movement. Post-workout: For completion: 30 V Ups 30 Tuck Ups 30 Hollow Rock Competition: 85 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min 10 rounds for time: 35 Double Unders 3 Wall Walk Stimulus & Goals
Workout 3: 10 min Accumulate: 3:00 L-Sit NOTES
Stretching: 10 min 2 sets: :30 forearm stretch :30 child’s pose stretch :30 down dog WARM-UP
1 set: 3 hang Snatch High Pull 3 hang Muscle Snatch 3 Overhead Squat 1 set: 3 low-hang snatch pulls 3 low-hang muscle snatches 3 overhead squats 1 set: 3 snatch pulls 3 muscle snatches 3 overhead squats 3 sets: 1 snatch pull 1 Hang Snatch 1 low-hang snatch 1 Snatch Pre-workout: For load: Snatch Grip Deadlift 5-5-5-5-5 NOTES
RX / Intermediate / Beginner 7 sets for load: 1 Squat Snatch Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 20 min Thursday’s Rx EMOM 16: Minute 1 | :30 calorie Assault Bike Minute 2 | :30 GHD Sit-up Stimulus & Goals
Strategy
Workout 3: 10 min Every 2:00 x 5 sets: 10 Bench Press (50%) – Perform reps AFAP. NOTES
Workout 4: 10 min Every 2:00 for 5 sets: 20 Hand Release Push-ups Max weighted Strict Pullup NOTES You should have about :45 to perform weighted pull-ups. Scale the push-ups as needed to give yourself time. Use a weight that allows you to complete at least 7 reps. If you do not have pull-ups or are not able to add weight, consider using a band for assistance or performing strict pull-ups without weight. Stretching: 10 min 1 set: 1:00 Banded Shoulder Stretch / Side 1:00 pigeon pose RX
Max Rope Climb in 24 hrs Intermediate / Beginner Max Box Steps in 24 hrs How many towers can we climb? 9/11
RX Max Rope Climb in 24 hrs Intermediate Max Box Steps in 24 hrs How many towers can we climb? 9/12 RX 7 sets for load: 1 Squat Snatch 9/13 RX 3 rounds for reps: 2:00 Pullups 2:00 Shoulder Press (65/95 lb) 2:00 calorie Row – Rest 1:00 after each movement. 9/14 5 x 2:00 rounds for reps: Run 200-m Max Hang Squat Clean (105/155 lb) – No rest between rounds. 9/15 RX EMOM 16: Minute 1 | :30 calorie Assault Bike Minute 2 | :30 GHD Sit-up 9/16 RX 6 rounds for time: 6 Power Snatch (75/115 lb) 9 Overhead Squat 12 Box Jump Over (20/24 in) 9/17 RX For time with a partner: 200-m DB Farmer Walks (35/50 lb) 800-m Run 200-m DB Front Rack Carry 40 DB Man Makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. General warm-up:
2 sets: 15/20-cal Row 10 alternating side plank hold + leg-lift 8 Scap Pull up 8 kneeling Alternating Single-Arm kb Strict Press / Arm 5 lying knee-to-elbow :20 Hollow Hold Workout warm-up: 1 set: 10 alternating Dumbbell Hang Power Snatch 6 alternating single-arm Dumbbell Split Jerk 6 alternating Dumbbell Split Snatch 5 Knee to Elbow 2 sets: 4 Burpees 4 DB alternating split snatches 4 knees-to-elbows NOTES
RX / Intermediate AMRAP 16: 2-4-6-8… Burpees alternating Dumbbell Split Snatch (35/50 lb) Knee to Elbow BEGINNER AMRAP 16: 2-4-6-8… Burpees DB alternating split snatches (10/15 lb) Hanging Knee Raises Post-workout: 3 sets: 10 DB Bulgarian split squats / leg Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 15 min 9 sets: 3 x 2 below the knee Hang Power Snatch 45%) 3 x 2 below the knee hang power snatches (50%) 3 x 2 below the knee hang power snatches (55%) – Rest exactly 1:00 between sets. NOTES
Workout 2: 10 min Every 2:00 x 5 sets: 3 deficit Snatch High Pull (80%) – Stand on a a 2-3″ deficit. Take roughly 80% of your best squat snatch and perform 3 deficit snatch pulls once every 2:00. The deficit height and percentages don’t need to be exact. Make sure you 1) pull with the chest up and eyes forward, 2) pull from a deeper range of motion, and 3) pull with speed. Workout 3: Today’s Rx Today’s Rx Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg WARM-UP
On a 10:00 clock: 10 GHD Sit-up 10 GHD Hip Extension 5-10 Strict Pullup 5-10 Strict Ring Dips 10 alternating Pistol 2 sets: 10 Arm Circles forward 10 arm circles backwards 10 Y-raises – Hold a pair of 2.5-5 lb plates. 1 set: 10 Wall Balls (9/10-ft) 5 wall-ball shots (10/11-ft) 10 wall-ball shots (10/11-ft) – Rest :30 between movements. 2 sets: 3-5 med-ball Weighted Pull up – Rest as needed between sets. NOTES
5 rounds for time: 20 Wall Balls shots (14/20 lb) (11/12 ft) 10 med-ball Weighted Pull up (14/20 lb) INTERMEDIATE 5 rounds for time: 20 wall-ball shots (10/14 lb) (11/12 ft) 10 Strict Pullup BEGINNER 3 rounds for time: 20 wall-ball shots (6/10 lb) (9/10 ft) 10 banded strict pull-ups Post-workout: Accumulate: 150 weighted partner sit-ups (14/20 lb) – Partners face each other and pass the med-ball back and forth. – 75-reps per partner. Stimulus & Goals
Competition: 95 min Warm up: 20 min See above Workout 1: 20 min Today’s Rx @ (11/12 ft) Workout 2: 10 min Every 2:00 x 5 sets: 10 Deadlift (40%) – Perform reps unbroken & AFAP. NOTES
Workout 3: 10 min 3 sets: 8 x (1 Single-Leg Deadlifts KB + 1 single-leg step back lunge KB) / leg 10 GHD Back Extension – Rest :30 between legs/ movements & 2:00 between sets. NOTES
Workout 4: 25 min 6 sets for max calories: 3:00 Assault Bike – Rest 1:00 between sets. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves Hey Y’all:
We are trying to get these hoodies done before fall. All orders need to be paid and in by Sept 30th. This is a custom prepaid order. Choose two color options from the list on the desk (in case one is unavailable). Zip-ups will be $55 and pullovers $50. There is a medium size of each available so that you can estimate sizing. Originally, we were thinking of printing the word "Lift" over a stylized barbell, but we just did that on the baseball T's. Cast your vote, or come up with your own slogan to be voted on, in the comments below: "Lift" "No Struggle, No Progress" "My Gym Sucks Worse Than Yours" Ask a trainer if you have any questions. -C- Warm up
2 sets: :30 unweighted Good Mornings – Rest :10 :30 Single-Unders – Rest :10 :30 Jumping Lunge – Rest :10 Pre-workout: Build to heavy 3-rep Deadlift RX 10 x 1:00 rounds for reps: 3 Deadlift (205/315 lb) Max Double Unders – Rest 2:00 between rounds. INTERMEDIATE 10 x 1:00 rounds for reps: 3 deadlifts (155/225 lb) Max double-unders – Rest 2:00 between rounds. BEGINNER 10 x 1:00 rounds for reps: 3 deadlifts (65/95 lb) Max Single-Unders – Rest 2:00 between rounds. Competition: Rest Day Stretching Accumulate: 1:00 Lacrosse Ball Roll / Foot |
808 4th Ave N
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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