WARM-UP
1 set: 10 over-the-fence 10 under-the-fence 20 Walking Lunge 10 Inch-worm + Pushups 10 Alternating Spiderman Stretch 20 alternating hip taps 10 Jumping Lunge 10 jump squat 20 double knee tucks 1 set 5 - 10 pause DB Goblet Squat 20 sec Bar Facing Burpee 5-10 DB goblet squat 20 sec bar facing burpees 5 - 10 dumbbell front squat 20 sec bar facing burpees 1 set w/ Barbell 5 Deadlift + shrug 5 Muscle Clean 8-10 Hang Squat Clean 8-10 Squat Clean On a 8 min clock Build up to 75 - 80% of 1 rep max clean 1 set: 2-3-4 DB squats Bar-facing burpees then… 1 clean (starting weight) RX Open 18.2 18.2A On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: dumbbell front squat (35/50 lb) Bar Facing Burpee For load: 1-rep-max Clean INTERMEDIATE On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (20/35 lb) Bar-facing burpees – Athletes may step over their bar. For load: 1-rep-max clean BEGINNER On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (10/15 lb) Bar-facing burpees – Athletes may step over their bar. For load: 1-rep-max clean Competition: Rest Day Stretching: Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
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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
April 2024
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