Alternative Athletics: 1 Rep max

WARM-UP
3 sets:
1:00 Assault Bike, Row, Skierg, or Run
10 Staggered Stance Good Mornings / leg
10 Leg Swing / leg (front and back)
10 alternating Cossack Squat

1 set:
10 Deadlift (empty barbell or training bar)
5 deadlifts (add 10-45 lb to each side)
5 deadlifts (add 10-45 lb to each side)
5 deadlifts (add 10-45 lb to each side)
– Your next weight should be your starting weight.

NOTES

• Use the first three sets to increase your range of motion and elevate your heart rate.
• Then, build up in weight on the deadlift until you reach a starting point for the workout. Remember, you have 20:00, so you don’t need to get super heavy in the warm-up. Maybe around 70%.

RX / Intermediate
For load:
1-rep max Deadlift

BEGINNER
5 sets for load:
5 deadlifts

Post-workout:
Accumulate:
25 GHD Hip Back Extension
25 GHD Back Extension
25 GHD Hip Extension

Stimulus & Goals

• Classic heavy day.
• 20:00 to build up to a heavy single.
• Attempt at least seven heavy singles within the designated time.
• Rest as needed between lifts.

Strategy

• Within the 20:00 clock, your goal should be to complete around 7 truly heavy lifts. Rest a little longer between lifts and only perform 5-6 or move a little faster and perform 8-10; both are ok depending on where you are today.
• As you build up to your heavy single, start off with sets of 5s and 3s until you reach around 70-80% and then perform singles up to a 1-rep max.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
5 rounds:
10 Hang Power Clean (125/185 lb)
200-ft. Walking Lunge

Stimulus & Goals

• Finish the workout in 14:00-20:00.
• Complete the hang power cleans in 3 sets or less.
• Don’t stop moving on the walking lunges.

Strategy

• Expect your legs to feel like jello when you go to your next set of hang power cleans. Try to perform a few reps immediately when you get back to the bar. Then take a slightly longer break to compose yourself and then try to finish the remaining reps.
• The tall hang power clean will allow you to cycle your reps faster, but you may be limited in the amount of contribution from the hips. A traditional hang power clean may be slower, but you will get significant help from the hips.
• Focus on driving through your front heel and your back toe on the walking lunges.

Workout 3: 15 min
3 sets:
10 GHD Hip Extension / leg
5 Weighted Box Step / leg (20 in)

NOTES

• Use a pair of DBs or KBs to add load to the box step-ups. Increase load across as many sets as possible.
• On the single-leg GHD hip extensions, move the foot platform back to make the movement easier. The more your hips are on the large pad, the easier the movement will be.
• Rest as needed between sets.

Stretching: 10 min
Accumulate:
:30 Couch Stretch / side
:30 elevated pigeon pose / side
:30 Sit and Reach stretch