Alternative Athletics: 1 Round

WARM-UP
1 set:
3:00 Row, Assault Bike, or Skierg

3 sets:
50-ft Walking Lunge
10 lateral hand shuffle / direction
5 log rolls / direction

2 sets:
5 single-arm Dumbbell Deadlift / arm
5 lateral hops over DB
5 single-arm Dumbbell Hang Power Clean / arm
5 lateral hops over DB
5 single-arm Dumbbell Hang Snatch / arm
5 lateral hops over DB

NOTES

• Use the first part of the warm-up to get the body moving and increase range of motion.
• In the second part of the warm-up, practice the movements in the workout and find the appropriate DB weight. Take your time through the two sets and make sure you have each movement dialed in.

RX
For time:
150-ft walking Dumbbell lunge (35/50 lb)
50 alternating Dumbbell Hang Snatch
150-ft DB walking lunges
50 single-arm Dumbbell Hang Power Clean
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm Dumbbell Deadlift
– Use a single DB for all weighted movements.

INTERMEDIATE
For time:
150-ft DB walking lunges (20/35 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.

BEGINNER
For time:
100-ft DB walking lunges (10/15 lb)
30 alternating DB hang snatches
100-ft DB walking lunges
30 single-arm DB hang power cleans
100-ft DB walking lunges
30 lateral hops over DB
100-ft DB walking lunges
30 single-arm DB deadlift
– Use a single DB for all weighted movements.

Stimulus & Goals

• 10:00-15:00.
• Unbroken lunges every round.
• Hold the DBs in any way necessary during the lunges.
• Sets of 10+ on the hang snatches, hang cleans, and deadlifts.
• It is fine if you go a little over the stimulus today.

Strategy

• Break up the 50 reps in a way that allows you to keep moving with minimal breaks. Expect your grip to weaken and for breaks to be necessary, but avoid staring at the DB for extended periods of time.
• Switch hands often throughout the workout. Even before your grip begins to “go”. This will reduce fatigue and keep you moving forward.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
3 sets:
1 Deadlift
– Build to a 1-rep max!
NOTES

• Welcome to the final week of this lifting cycle!
• Today, build up with fast singles up to ~90% and then take 3 more heavy singles to build to a 1-rep max deadlift.
• If you fail a rep, you may take another attempt at the same weight.
• If you fail the same load twice, stop there for the day.
• Rest 3:00 between sets.

Workout 3: 15 min
3 sets:
10 Strict Toes to Bar
20 GHD Hip Back Extension
– Rest as needed between sets.

NOTES

• Focus more on quality than getting through the work quickly. If needed, you may break up each movement into 2 sets.

Stretching: 10 min
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves