Warm up
5 Cal Assault Bike 10 Pushups 5 cal Assault Bike 10 lateral banded monster 10 Banded Push up 5 cal Assault Bike 5 Bench Press @ 55% Workout Until you reach 120 / 90 cal 30 sec Assault Bike 10 Bench Press @ 55% (if you are not making at least 10 cal on the bike, consider knocking down the Bench press reps) Oly Rest Day Stretch 2 min Banded Pec Stretch 2 min banded tricep stretch
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Warm up
1K Row 3 Pull-to-Stands 4 DB snatches / each 1 Rope Climb 4 Dumbbell Split Snatch / each Workout Test 7 Rounds For Time 10 Dumbbell Split Snatch, Right Arm (40/30 lb) 1 Rope Climb (15 ft) 10 Dumbbell Split Snatch, Left Arm (40/30 lb) 1 Rope Climb (15 ft) We haven’t done this one in a while Oly Hang Power Snatch (mid-thigh) (% of PS) - 60% x 2 x 5 Flat-Footed Clean Pull - 80% x 3 x 3 Pause Split Jerk+ Power Jerk - 70% x (2+1) x 5 Power Block Clean (knee) + Push Press - 70% x (2+5) x 3 Pause Quarter BS Jump (% of BS) - 25% x 3 x 3 3 sets: tall snatch x 6 Evil Wheel x max 3 sets: FLE DB curl x 15 GHD Hamstring Curl x 15 Stretch 2 min Bicep Stretch each 2 min forearm stretch 2 min Banded Trap Stretch Warm up
3 Rounds 10 Situps 10 Kettlebell Swing Workout 21 - 15 - 9 Evil Wheel 42 - 30 - 18 Hammer Swings Oly Power Clean from PP + Push Press (% of CJ) - 30% x (3+1) x 3 Block Clean (knee) & Jerk - 70% x 2(1+1), 75% x 2(1+1) x 5 Floating Halting Clean DL on Riser (upper thigh/2 sec) - 85% x 3 x 3 Front Squat (5 sec eccentric) - 60% x 3 x 3 Jerk Recovery - work to heavy 2 3 sets: One Arm Overhead Bulgarian Split Squat x 10/leg 1-leg RDL with hand switch x 10/leg weighted sit-ups x 12-15 Stretch 2 min Yoga - Cobra Position 2 min Banded Shoulder Stretch / Side Warm up
3 Rounds 750M Assault Bike 20 Walking Lunge 10 Banded Prone Hamstring Curl Workout 15 min 10 GHD Hamstring Curl 10 cal Assault Bike 10 Jumping Lunge Oly Snatch High Pull + Snatch No Jump - 60% x (1+2) x 5 Flat-Footed Snatch Pull - 80% x 3 x 3 Overhead Squat - 70% x 2, 75% x 2, 80% x 2 x 3 snatch push presses - REP 7 - x 5 x 3 3 sets: Press in Snatch x 8 single-arm DB rows x 12-15 3 sets: DB Z Press x 12-15 V Ups x max Stretch 2 min Banded Hamstring stretch 2 min Standing Quad Stretch 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 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- |
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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