4/21
20 Minutes 1 Rope Climb 10 Power Clean @ 55% 15 cal Assault Bike 4/22 Test Air Force compare to 11/29/21 4/23 21 - 15 - 9 Reverse Lunges @ 55% back squat Plank Plate Slide Wall Balls @ 10% max C & J 4/24 Max Box Jumps Compare to 12/20/21 4/25 Test Joshie Compare to 6/27/18 4/26 5 Rounds 10 Bench Press @ 55% 25 Double Unders 4/27 Test Baseline Compare to 12/6/19
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Warm up 1K Row 10 Hollow Rock 10 Arch Ups 10 Situps 10 Jefferson Curl 10 V Ups 10 Straight Leg Deadlifts Workout Test Stephen Compare to 12/17/20 Oly Rest Day Stretch 3 sets 15 rep Reverse Hyper Extension or no machine 2 min hamstring stretch each 2 min Yoga - Cobra Position Warm up
Assault Bike 3K 10 Air Squats 20 Single-Unders 10 Heel Hook Pistol 10 Ski Jumper 4 Pistol Workout 42 - 30 - 18 Alt Pistol Ski Jumper Oly Snatch - HS x 1, 70% of HS 2 sets x 2 reps Clean and Jerk - HS x 1+1, 70% of HS x 2+1 x 2 sets Front Squat - HS x 1 3 Rounds Back Extension Hold - 3 x max weighted plank - 3 x 20-30 sec Stretch 2 min figure-4 glute foam roll each 2 min foam roll calves Warm up
10 handstand shoulder taps 10 Kettlebell Swing 3 Wall Walk 5 KB windmills 5 Handstand Pushup 10 Hammer Swings Workout 4 Rounds 15 Handstand Pushup 30 Hammer Swings Oly Rest Day Stretch 2 min Banded Shoulder Stretch / Side 2 min Foam Roll Upper Back Warm up
1K Row then 10 Hollow Rock 10 Snatch Grip Deadlift 10 V Ups 5 Snatch High Pull 5 Toes-to-Bar 3 Snatch Workout Test 15.1 Compare to 8/16/20 Oly Hang Power Clean (knee) + Power Jerk - 70% x 2+1 x 5 Push Press - 70% x 3 x 4 V Ups - 3 x max Stretch 10 Jefferson Curl 2 min lacrosse ball upper back / side 2 min Foam Roll Low Back Warm up
3 Rounds 10 Russian Twist 20 Single-Unders Workout 4 Rounds 30 Land Mines Twist @ 20% snatch 2 Ladder Linear two feet each (forward and back twice) Oly Snatch - 70% x 2, 75% x 2, 80% x 2 x 3 Snatch Pull - 100% x 3, 105% x 2, 110% x 2 Back Squat (pause first rep 3 seconds) - 70% 3 x 3 Hanging Leg Raise - 3 x max Stretch 2 min Calf Stretch 2 min Yoga - Cobra Position (look over each shoulder) Warm up
4 Rounds 5 Squat Therapy 5 Ring Dips 5 Pullups Workout Test Jason Compare to 12/17/21 If you can’t do a variation of the muscle up, or get smoked finish with a combination of ring dips and pull ups. preferably chest to bar. Oly Hang Power Snatch (knee) - 70% x 2 x 5 Snatch Balance - HS x 1 Three Rounds Box Jumps - x 3 Russian Twist - x 15 / side Stretch 2 min foam roll hamstrings 2 min Foam Roll Quad 2 min Foam Rolling Lats 2 min lacrosse-ball tricep mash 4/14
20 min 5 Snatch Balance @ 65% max snatch 15 Pushups Run 200M 4/15 Test Jason Compare to 12/17/21 4/16 4 Rounds 30 Land Mines Twist @ 20% snatch 2 Ladder Linear two feet each (forward and back twice) 4/17 Test 15.1 Compare to 8/16/20 4/18 4 Rounds 15 Handstand Pushup 30 Hammer Swings 4/19 42 - 30 - 18 Alt Pistol Ski Jumper 4/20 Test Stephen Compare to 12/17/20 Warm up
50 ft butt kickers 5 Squat Therapy 20 Shoulder Taps 50 ft Toy Soldier 5 Overhead Squat 10 Pushups 200M Run 5 Snatch Balance 5 Plyometric Pushup Workout 20 min 5 Snatch Balance @ 65% max snatch 15 Pushups Run 200M Oly
Stretch 2 min lacrosse ball pec mash / each 2 min Banded Shoulder Stretch / Side 2 min reach, roll, and lift Warm up
3 Rounds 10 Situps 10 Hip Extensions 5 Pullups Workout 3 Rounds 3 Rope Climb 20 Arch Ups Oly Rest Day Stretch 2 min forearm stretch each 2 min Foam Roll Low Back 2 min Yoga - Cobra Position |
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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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