WARM-UP
2 sets: 1:30 Row / Assault Bike / Ski Jumper / Run 5 Inch-worm + 1 Pushups / rep 10 empty Deadlift 3 Wall Walk 10 empty High Pull Clean 1 set: 3 handstand push-up negatives :20 headstand hold 3 kipping Handstand Pushup 10 handstand shoulder taps, slow 5 kipping Handstand Pushup 1 set: 10 Hang Power Cleans (empty bar) 10 tall power cleans (empty bar) 10 Power Clean (empty bar) 1 set: 7 Power Clean 5 power cleans 3 power cleans NOTES
Pre-workout: 5 sets: 50-ft. Handstand Walk RX 15.4 AMRAP 8: 3 Handstand Pushup 3 Clean (185/125 lb) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans – Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. INTERMEDIATE AMRAP 8: 3 handstand push-ups 3 cleans (135/95 lb) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans . . . BEGINNER AMRAP 8: 3 Hand Release Push-up 3 cleans (75/55 lb) 6 hand release push-ups 3 cleans 9 hand release push-ups 3 cleans 12 hand release push-ups 6 cleans . . . Stimulus & Goals
Strategy
Stretching: 10 minutes 3 sets: 10 ATY Drill :30 Doorway Pec Stretch / side Competition: Rest Day
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
March 2024
Categories |