Alternative Athletics

Alternative Athletics: Squat Focus

6/14/2026

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Warm up
3 Rounds

2 laps Ladder Icky Shuffle (forward / backward)
2 laps Ladder Hopscotch (forward / backward)
10 Hip Circles each direction
10 reps Hip 90/90 stretch
5 Goblet Squat
10 banded squats
10 Rotational hip openers

Strength

Back Squat: 5-3-1 progression — work to heavy single
After max: 2 sets x 3 reps at 85%
Front Squat: 2 sets x max reps at 60% (test capacity)

Workout

EMOM 20 min:
Odd minutes: 5 Back Squat @ 75% 1RM
Even minutes: 10 Air Squats + 5 Box Jumps (24/20”)
Score = total completed rounds | Note if you miss any rep

Oly

Squat Snatch - 70% x 1, 75% x 1, 80% x 3
Squat Clean and Split Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3
Clean Pull - 90% x 2 x 3 sets
Back Squat - 75% x 3 x 3 sets

3 Rounds

Dumbbell lunge x 5/leg @ light weight
Jack Knife complex x 2/2/2 x easy reps

Atlas Jerked - Week 8 of 8

Stretch

Deep squat hold — 60s (relaxed, use rig for balance if needed)
Couch Stretch — 90s each side
Samson stretches — 60s each side
Groiner Stretch — 60s each side
Thoracic rotation stretch — 10 each side

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Weekly Update: 6/14 - 6/20

6/14/2026

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6/14
Squatting Focus - heavy
Strength

Back Squat: 5-3-1 progression — work to heavy single
After max: 2 sets x 3 reps at 85%
Front Squat: 2 sets x max reps at 60% (test capacity)

Workout

EMOM 20 min:
Odd minutes: 5 Back Squat @ 75% 1RM
Even minutes: 10 Air Squats + 5 Box Jumps (24/20”)
Score = total completed rounds | Note if you miss any rep

6/15
Strength

Dumbbell Thruster: 4 sets x 8 reps (squat clean the first rep)
Banded Good Mornings: 3 sets x 15 reps (hinge at hip, feel hamstring)

Metabolic Conditioning

20-minute running clock:
Run 1 mile to begin
With time remaining, AMRAP:
10 Wall Balls (20/14 lbs)
15 Hammer Swings
10 Tuck Jumps (hands to knees or hands to feet, whatever keeps you honest)
5 Lateral Box Jump Overs each side (jump laterally over box)

6/16
Pulling Focus
Strength

Clean High Pull: 4 sets x 5 reps (above-knee position, explosive shrug)
Muscle Snatch: 3 sets x 5 reps (technique focus — no re-bend of knees)

Hero
Desforges

5 Rounds For Time
12 Deadlift(225/155 lb)
20 Pullups
12 Clean and Jerk (135/95 lb)
Knee to Elbow

6/17
Pressing Focus - max Jerk
Strength

Split Jerk: Build to 1RM
Progression: 50%x3, 60%x2, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, max
Accessory: Push Press 3 x 5 @ 70% of jerk max

Workout
15 Min

2 Split Jerk
Start at 70% of daily max; add 5 lbs each round if moving well
10 Pushups
20 Double Unders

6/18
Leg Focus
Strength

Bulgarian split squats: 4 sets x 8 reps each leg (DB, rear foot elevated)
Weighted Box Step: 3 sets x 12 reps each leg alternating (DB, 24" box)

Workout

4 rounds for time:
15 alternating Dumbbell lunge (35/25 lbs each hand)
12 Lateral Box Step Over (24/20" — step over, not jump)
10 B Broad Jumps (max distance, stand fully between each)
Ladder Icky Shuffle forward / backward 2 lengths at max speed
200m run

6/19
Metabolic Conditioning
Strength
5 Rounds

Odd minutes: 5 Power Snatch (build weight — start at 50%)
Even minutes: 10 Ski Jumper over barbell (alternating sides)

Workout

400m Run
30 Wall Balls (20/14 lbs)
20 Burpees
400m run
20 Kettlebell Swing (53/35 lbs)
15 Box Jumps (24/20”)
400m run

6/20
Pulling Focus - Heavy
Strength

Deadlift: 5-3-1 progression — work to heavy single\
After max: 2 sets x 3 reps at 90%
Note: Keep shoes flat, drive floor away, lock hips at top

Workout

4 rounds for time:
5 Deadlift @ 80% 1RM
10 Barbell Bent Over Row (same or slightly lighter — reset each rep from floor)
15 GHD Sit-up (or V-ups/tuck-ups if no GHD)
200m Run

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