Happy St. Patrick’s Day
WARM-UP 2 sets: 1:00 of Row 8 Inch-worm + Pushups 12 Box Steps (6/leg) 16 Air Squats 2 sets: 1:00 of rowing 10 Shoulder Press (35/45 lb) 10 Sumo Deadlift High Pull 10 Box Jumps 10 Wall Balls 10 sumo deadlift high pulls (55/75 lb) 10 Push Press (55/75 lb) NOTES
RX / Intermediate Fight Gone Bad 3 rounds for reps: 1:00 Wall Balls (14/20 lb)(9/10 ft) 1:00 Sumo Deadlift High Pull (55/75 lb) 1:00 Box Jumps (20 in) 1:00 Push Press (55/75 lb) 1:00 Row for calories – Rest 1:00 between rounds. BEGINNER 3 rounds for reps: 1:00 wall-ball shot (6/10 lb)(9/10 ft) 1:00 sumo deadlift high pull (35/45 lb) 1:00 Box Steps (12/20 in) 1:00 push press (35/45 lb) 1:00 row for calories – Rest 1:00 between rounds. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min Fight Gone Bad Workout 2: 20 min 2 sets: 2 Snatch (85%) 2 sets: 2 snatches (87%) 4 sets: 1 snatch (90%) 2 sets: 1 snatch (93%) NOTES
Workout 3: 15 min 5 sets: 3 Snatch High Pull NOTES
Stretching: 10 min 2 sets: :30 lacrosse ball calf roll / leg :30 Lacrosse Ball Roll / Foot
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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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