WARM-UP
2 sets: 3 Snatch Grip Deadlift to mid-thigh 3 Snatch High Pull 3 Muscle Snatch 3 Overhead Squat 3 Hang Power Snatch 3 Power Snatch 10 Up-Downs 5 Burpees 1 set: 5 Snatch (45/35 lb) 5 snatches (add 5-25 lb to each side) 5 snatches (add 5-25 lb to each side) NOTES
13.1 AMRAP 17: 40 Burpees 30 Snatch (75/45 lb) 30 burpees 30 snatches (135/75 lb) 20 burpees 30 snatches (165/100 lb) 10 burpees Max snatches (210/120 lb) INTERMEDIATE AMRAP 17: 40 burpees 30 snatches (75/45 lb) 30 burpees 30 snatches (95/65 lb) 20 burpees 30 snatches (135/95 lb) 10 burpees Max snatches (155/105 lb) BEGINNER AMRAP 17: 40 burpees 30 snatches (75/45 lb) 30 burpees 30 snatches (95/65 lb) 20 burpees 30 snatches (135/95 lb) 10 burpees Max snatches (155/105 lb) Stimulus & Goals
Competition: 77 min Warm Up: 15 min See Above Workout 1: 17 min See Today’s Rx Workout 2: 20 min Main Lift 8 sets for load: 3 Shoulder Press (65%) NOTES
Workout 3: 15 min Accessory 5 sets: 20 standing banded rows 20 banded tricep press-downs 20 banded face pulls NOTES
Accumulate: 2:00 reach, roll, and lift
0 Comments
Leave a Reply. |
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
Categories |