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
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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 5/5
Test Bert compare to 1/3/19 5/6 20 min 200 Ft Farmer Walks heavy single hand 20 Russian Twist @ 25% max snatch 2 laps forward / backward Ladder Icky Shuffle 5/7 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 5/8 7, 5, 5, 3, 3, 3, 1, 1, 1, 1 Shoulder Press (increasing load) compare to 1/18/22 5/9 21 - 15 - 9 Back Squat @ 55% 42 - 30 - 18 Hip Extensions 5/10 Test Smykowski We haven’t done this one in a bit, better dust off your notebooks if you have them 5/11 20 - 2 Row calories V Ups Rope Pull @ max shoulder press weight Warm up
2K Bike 10 Shoulder Taps 10 Situps 10 handstand shoulder taps 5 Evil Wheel 5 Shoulder Press Workout 1 - 10 Shoulder Press @ 55% max Evil Wheel same bar Oly Rest Day Stretch 2 min Banded Shoulder Stretch / Side 2 min Yoga - Cobra Position Warm up
2K Assault Bike 5 Snatch Grip Deadlift 10 Ski Jumper 5 Snatch High Pull 10 Single-Unders 5 Squat Snatch 10 Double Unders Test Miles 20 minutes 200M Run 10 Squat Snatch 115 / 85 20 Double Unders Oly Snatch - work up to a Heavy Single x 1 Clean and Jerk - 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1 Front Squat - 70% x 2, 80% x 2, 85% x 1, 90% x 1 x 3 weighted plank - 3 x 20-30 sec Stretch 2 min lacrosse ball upper back / side 2 min Banded shoulder extension stretch Warm up
Row 1 K 3 Rounds 5 Burpees 10 Kettlebell Swing 15 Double Unders Workout Test Meghan no previous to compare Oly Rest Day Stretch 2 min Calf Stretch each 2 min Foam Roll Low Back Warm up
2K Assault Bike 10 Air Squats 10 Situps 10 Hammer Swings 1K Row Workout 3 Rounds 1 min Pistol 1 min Situps 1 min GHD Raise 1 min Hammer Swings 1 min Assault Bike calories 1 min Rest Oly
Stretch 2 min foam roll hamstrings each 2 min Foam Roll Quad each 2 min figure-4 glute foam roll each Warm up
500 M Assault Bike 20 Shoulder Taps 500 M Assault Bike 10 handstand shoulder taps 500 M Assault Bike 10 Air Squats 500 M Assault Bike 10 Pushups 500 M Assault Bike 5 Handstand Pushup Workout Test Pike no previous to compare to Oly Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1 Snatch Pull - 105% x 2 x 3 sets Back Squat (pause on first rep 3 sec) - 70% x 3 x 3 sets Hanging Leg Raise - 3 x max Stretch 2 min lacrosse ball pec mash / each 2 min lacrosse ball mash on posterior deltoid / each 2 min Doorway Pec Stretch / each |
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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