Warm up
Assault Bike 2K 20 Ski Jumper 10 Shoulder Press 20 Double Unders 10 Push Press 10 Box Jumps Workout Test 5 Rounds For Time 12 Push Presses (135/95 lb) 20 Box Jumps (24/20 in) No previous scores Oly tall snatch - bar only - 3 x 3 Block Snatch (knee) - 70% x 2, 75% x 2 x 5 Floating Halting Snatch DL on Riser (upper thigh/2 sec) - 85% 3 x 3 Clean Deadlift - 100% x 5 x 3 Pause Back Squat - 75% x 2 x 4 3 sets: weighted plank - 20 -30 sec Weighted banded glute bridge x 10 Banded step-up x 10/leg Walk the Line – Week 1 of 12 Stretch 2 min Tricep Lacrosse Ball Roll 2 min lacrosse ball calf roll / leg 2 min Banded Trap Stretch
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5/12
Test Betty No previous scores 5/13 15 min 10 GHD Hamstring Curl 10 cal Assault Bike 10 Jumping Lunge 5/14 21 - 15 - 9 Evil Wheel 42 - 30 - 18 Hammer Swings 5/15 Test Moon We haven’t done this one in a while 5/16 Until you reach 120 / 90 cal 30 sec Assault Bike 10 Bench Press @ 55% 5/17 Test Baby Tupac Do 2 Wall Balls @ 20 / 16# in the first minute 4 Wall Balls in the second minute 6 Wall Balls in the third minute Continue until you can not get all of the given reps done in the given minute compare to 4/3/21 5/18 Double Tabata 16 Rounds 20 sec Row for cal 10 sec rest Warm up
3 Rounds 250M Row 10 Situps Workout 20 - 2 Row calories V Ups Rope Pull @ max shoulder press weight Oly Rest Day Stretching 2 min banded lat stretch / each 2 min Yoga - Cobra Position 2 min forearm stretch / each Warm up
20 Single-Unders 20 Shoulder Taps 10 Scap Pull up 10 Pushups 5 Pullups 20 Double Unders Workout Test 6K Run 60 Burpee Pull ups wear a 30 / 20# vest Oly
Stretching 2 min Doorway Pec Stretch / each 2 min Foam Rolling Lats / each Warm up
1K Assault Bike 500M Row 10 Air Squats 10 Arch Ups 10 Back Squat 10 Hip Extensions Workout 21 - 15 - 9 Back Squat @ 55% 42 - 30 - 18 Hip Extensions Oly Rest Day Stretching 2 min foam roll glute 2 min Foam Roll Low Back Hey everyone,
Quick reminder that we are shooting pool and throwing darts this Friday night at Brian and Brittany's place. Address on the board by the front door! -C- Warm up
10 cal no handed Assault Bike 10 Pushups work up to 55% Shoulder Press Workout 7, 5, 5, 3, 3, 3, 1, 1, 1, 1 Shoulder Press (increasing load) compare to 2/3/20 Oly
Stretching 2 min lacrosse-ball tricep mash 2 min lacrosse ball shoulder mash Warm up
3 rounds (increase weight each round) 250M Row 5 High Pull Clean 5 Thruster Workout Incredible Hulk AMRAP in 20 minutes 5 Deadlift (115/75 lb) 5 Hang Power Clean (115/75 lb) 5 Front Squat (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb) Compare to 5/18/20 Oly
Stretching 2 min Foam Roll Quad 2 min foam roll hamstrings 2 min Foam Roll Low Back Warm up
200M Run 10 KB / Dumbbell Deadlift 10 Kneeling Half Moon 20 Double Unders or Single-Unders Workout 20 min 200 Ft Farmer Walks heavy single hand 20 Russian Twist @ 25% max snatch 2 laps forward / backward Ladder Icky Shuffle Oly Hang Power Snatch (knee) - 70% x 1, 75% x 1 x 3 Hang Power Clean (knee) + Power Jerk - 70% x 1+1, 75% x 1+1 x 3 Unweighted Plank - 3 x 60 sec Stretching 2 min Banded Trap Stretch each 2 min Yoga - Cobra Position 2 min Calf Stretch each Warm up
1K Assault Bike 14 Shoulder Taps 10 Jumping Lunge 10 Pushups 10 jump squat 1K Assault Bike Workout Test Bert compare to 1/3/19 Oly Snatch - 70% x 2, 75% x 1, 80% x 1, 85% x 1 x 3 Clean and Jerk - 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1 Clean Pull - 90% x 2, 85% x 2 x 2 Back Squat - 70% x 3, 80% x 2, 85% x 2 x 2 Hang on Legs – Week 12 of 12 Stretching 2 min Doorway Pec Stretch 2 min quad stretch 2 min foam roll glute 2 min foam roll hamstrings |
808 4th Ave N
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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