WARM-UP
1 set: 200-m Run 20 Air Squats 10 Kip Swing 5 Inch-worm 1 set: 200-m run 15 PVC Overhead Squat 10 kip swing 5 inchworm walk-outs 1 set: 200-m run 10 Squat Therapy 10 kip swings 5 inchworm walkouts 1 set: 10 Deadlift (35/45) 10 overhead squats 1 set: 10 deadlifts (building ) 10 overhead squats (building ) 1 set: 10 deadlifts (building ) 5 overhead squats (working weight ) 1 set: 5 deadlifts (building) 1 set: 5 deadlifts (working weight) NOTES
RX Lumberjack 20 For time: 20 Deadlift (185/275 lb) 400-m Run 20 Kettlebell Swing (24/32 kg) 400-m run 20 Overhead Squat (75/115 lb) 400-m run 20 Burpees 400-m run 20 Chest-to-Bar Pullups 400-m run 20 Box Jumps (20/24 in) 400-m run 20 Dumbbell Squat Clean (30/45 lb) 400-m run INTERMEDIATE For time: 20 deadlifts (105/155 lb) 400-m run 20 KB swings (16/24 kg) 400-m run 20 overhead squats (55/75 lb) 400-m run 20 burpees 400-m run 20 Pullups 400-m run 20 box jumps (20/24 in) 400-m run 20 DB squat cleans (20/35 lb) 400-m run BEGINNER For time: 20 deadlifts (55/75 lb) 200-m run 20 KB swings (8/12 kg) 200-m run 20 overhead squats (35/45 lb) 200-m run 20 burpees 200-m run 20 Jumping pull-ups 200-m run 20 box jumps (12/20 in) 200-m run 20 DB squat cleans (10/15 lb) 200-m run Stimulus & Goals
Competition: 90 min Warm up: 20 min See above Workout 1: 35 min Lumberjack 20 Workout 2: 15 min Every 1:00 for 10 sets: 3 Hang Power Clean (35-45%) – Above the knee NOTES
Workout 3: 15 min 5 sets: 5 Seated Box Jump 5 Broad Jumps – Rest as needed between sets. Stretching: 5 min 2 sets: :30 frog stretch :30 Couch Stretch / leg
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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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