Alternative Athletics: 1 Round

WARM-UP
3 sets:
1:00 Assault Bike
– Rest :15

:30 Overhead Squat (empty bar)
– Rest :15

2 sets:
10 alternating Scorpion Stretch
10 Elbow to instep + hamstring stretch / side

1 set:
10 overhead squats
5 overhead squats
5 overhead squats
1 overhead squat
1 overhead squat
1 overhead squat
1 overhead squat

NOTES

• Use either a PVC or empty bar, but focus on GOOD squat mechanics rather than just moving for empty reps.
• Stretch out the shoulders and hips on the floor afterward.
• Build to workout weight with 7 sets of overhead squats.

RX
For time:
15 DB burpee box overs (35/50 lb) (20/24 in)
15 Deadlift (205/315 lb)
15 Overhead Squat (135/205 lbs)
15 ring Muscle Up
– Use two DBs for the DB burpee box overs

INTERMEDIATE
For time:
15 DB burpee box overs (20/35 lb) (20 in)
15 deadlifts (125/185 lb)
15 overhead squats (75/115 lbs)
15 jumping ring muscle-ups
– Use two DBs for the DB burpee box overs

BEGINNER
For time:
15 DB burpee box overs (10/15 lb) (12/20 in)
15 deadlifts (75/115 lb)
15 overhead squats (35/45 lbs)
15 Ring Muscle-up Progressions
– Use two DBs for the DB burpee box overs
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Stimulus & Goals

• 10:00-15:00.
• Advanced athletes can push to go sub 10:00.
• Heavy met-con that is relative to each athlete’s capacity.
• Complete the overhead squats in 3 sets or less.

Strategy

• Move at a pace on the DB burpee box overs that allows you to get right to the deadlift. Expect the first couple of deadlifts to feel much heavier than the warm-up. Brace yourself, take a deep breath, and drive through your heels.
• If you need a break on the overhead squats, try not to put the barbell down. Instead, return it to the back rack and rest with the barbell on your back. This will save you a good amount of time as opposed to putting the barbell down.
• Don’t push to failure on the ring muscle-ups. This will cause you to rest longer and stare at the rings for a long time until you have recovered. Instead, break the reps into manageable sets so that you can minimize your time spent on the floor.

Competition: 70 min
Warm up: 20 min
See Above
Workout 1: 15 min
3 sets:
1 Overhead Squat
– Build to a 1-rep max!
NOTES

• Welcome to the final week of this lifting cycle!
• Today, build to a heavy set of 2 or 3 overhead squats and then take 3 more heavy singles to build to a 1-rep max.
• 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 2: 15 min
Today’s Rx
Workout 3: 10 min
EMOM 10:
1 Seated Box Jump
– Build to a max-height jump.
NOTES

• Set up a box that places the hip parallel when seated. Perform one rep each minute and build to a max-height jump.

Stretching: 10 min
2 sets:
:30 pigeon pose / leg
:30 Couch Stretch / leg