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Winner is Steve

Alternative Athletics: 10 min

4/23/2023

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WARM-UP
2 sets:
10 slow calf raises
10 Plate toe taps
10 Box Steps
10 drop-and-land off of the plate
5 step-ups + squat landing/leg
10 Box Jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound
5 box jumps


1 set:
10 clean Deadlift (empty barbell)
10 High Pull Clean (empty barbell)
10 Hang Power Clean (empty barbell)
10 touch-and-go power cleans from mid-shin (empty barbell)
10 jump and lands (no bar; hands at shoulders).
10 jump, punch, and lands with arms extended overhead (no bar).
10 Push Jerk (empty barbell)
10 hang power clean and jerks (empty barbell)


Every 2:00 for 5 sets:
2 hang power clean and jerks
– Building up in load.


NOTES
  • Use the first 2 sets to elevate your heart rate and increase your range of motion.
  • The middle set aims to give you an opportunity to practice your barbell technique. Don’t rush here and focus on hitting the proper positions.
  • In the last 5 sets, increase the loading until you find your workout weight.

Pre-workout:
Every 2:00 for 5 sets:
2 Power Clean
– Must be touch-and-go.


RX
AMRAP 10:
2 Hang Power Clean and Jerk (105/155 lb)
4 Box Jumps (20/24 in)
8 Pushups
​

INTERMEDIATE
AMRAP 10:
2 hang power clean and jerks (75/115 lb)
4 box jumps (20/24 in)
8 push-ups

BEGINNER
AMRAP 10:
2 hang power clean and jerks (35/45 lb)
4 box step-ups (12/20 in)
8 knee push-ups

Stimulus & Goals
  • 8+ rounds; advanced athletes should push 12+.
  • Small reps + only 10:00 clock. Hit it!
  • Loading should be moderate and manageable.
  • Athletes should maintain unbroken hang power cleans every round.
  • Breaking up push-ups is no big deal as long as the rest is short and clean and jerks stay unbroken.
Strategy
  • Do not try to game this workout. Come out hot and try to hang on. Expect the push-ups to get challenging, but 8 reps will be manageable for most rounds.
  • Consider stepping down from the box to manage your heart rate.
  • Immediately after finishing the push-ups, go pick up the barbell. Catch your breath on the box jumps and push-ups.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 10 min
Every 2:00 x 5 sets:
12/18-calorie Row
1-5 ring Muscle Up

NOTES
  • Work on stringing together high-quality muscle-ups with a higher heart rate and fatigued arms.
  • Reduce the calories or volume of muscle-ups as needed to finish with at least :45 of rest.
  • Scale to kipping chest-to-bar or kipping pull-ups as needed.

Workout 3: 30 min
5 sets for completion:
100-m backward Sled Drag (25/45 lb)
15 Back Squat (95/135 lb)

Stimulus & Goals
  • Lower body endurance and grind. At a steady pace, this will take close to 30:00.
  • Backward march on the sled.
  • Unbroken back squats.
Strategy
  • To perform the backward march, attach a rope or a ring to the sled, and grab onto the rope or ring, keeping your arms straight and walking backward as your drag the sled. Look at the sled the entire time. This will tax your hips and hamstrings, but try not to stop.
  • Choose a weight on the back squats that allows you to go unbroken on every set. These should be smooth reps with a solid technique the entire time.

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