WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 2 sets: 5 Push Up to Down Dog 5 Shoulder Press (empty bar) 5 Bar Over Burpees 3 sets: 3 Push Jerk – Build in load on each set. NOTES
The Chief 5 rounds of AMRAP 3: 3 Power Clean (95/135 lb) 6 Pushups 9 Air Squats – Rest 1:00 between rounds. Compare to 9/28/20 Training 5 rounds of AMRAP 3: 3 Power Clean (65%) 6 Pushups 9 Air Squats – Rest 1:00 between rounds. Stimulus & Goals
Competition: 90 min Warm up: 20 min See above Workout 1: 15 min EMOM 12: 2 Push Jerk NOTES
Workout 2: 20 min The Chief Workout 3: 25 min 5 sets: 10 alternating back-rack Reverse Lunges 300-m jog 100-m Run – Rest 2:00 between sets. NOTES
Stretching: 10 min 1 set: 1:00 Foam Roll Quad 1:00 foam roll T-spine 1:00 foam roll glute
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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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