Warm Up: 20 min
On a 5:00 clock: 10 Alternating Spiderman Stretch 10 Push Up to Down Dog 10 Double knee in Plank 5 Squat Therapy (use wall) 1 set: 5 clean grip Deadlift (45/35#) 5 High Pull Clean 5 Front Squat 5 Hang Squat Clean 5 Push Jerk 5 Squat Clean and Jerk Pre-workout: EMOM 8: 4 Box Steps overs 4 Box Jumps 4 Box Jump Over On a 5:00 clock: Build to your starting weight for the workout. NOTES
RX AMRAP 5: 11.3 1 Squat Clean (110/165 lb) 1 Jerk INTERMEDIATE AMRAP 5: 1 squat clean (95/135 lb) 1 jerk BEGINNER AMRAP 5: 1 squat clean (65/95 lb) 1 jerk Stimulus & Goals
Strategy
Competition: 65 min DAILY FOCUS
Workout 1: 5 minutes 11.3 Workout 2: 10 minutes On a 10:00 clock: For Load: 1 clean NOTES
Workout 3: 15 minutes Accessory 7 sets for load and height: 3 High Pull Clean 5 Seated Box Jump NOTES
Stretching: 15minutes Accumulate: 1:00 Couch Stretch / side 1:00 quad foam roll / side 1:00 Plank
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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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