Alternative Athletics: 10 min

WARM-UP
1 set:
10 Dumbbell Deadlift (right arm)
5 Single Arm Ring Row / arm
10 DB deadlifts (left arm)
15 Situps

1 set:
10 alternating DB deadlifts + shrug
5 Jumping pull-ups chest-to-bar pull-ups
10 alternating DB deadlifts + shrug
5 jumping chest-to-bar pull-ups

1 set:
5 right-arm DB overhead squats
5 Chest-to-Bar Pullups
5 left-arm DB overhead squats
5 chest-to-bar pull-ups

1 set:
6 alternating Dumbbell Snatch
1-2 Bar Muscle up
6 alternating DB deadlifts + shrug
1-2 bar muscle-ups

NOTES

• Increase the weight of the DB throughout the warm-up. By the last set, you should have the weight you feel most comfortable with.
• If you reach an exercise that you cannot perform, use a movement from a previous set. You want to find the movements you’ll do in the workout.

Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch / arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.

RX
AMRAP 10:
12 alternating Dumbbell Snatch (35/50 lb)
4 Bar Muscle up

INTERMEDIATE
AMRAP 10:
12 alternating DB snatches (20/35 lb)
4 Chest-to-Bar Pullups

BEGINNER
AMRAP 10:
12 alternating DB snatches (10/15 lb)
4 banded strict pull-ups

Stimulus & Goals

• Complete 6-9 rounds.
• Spend no more than :45 on each movement.
• DB snatches should be unbroken for the majority of the workout.
• Cycle through the rounds at a fast pace without breaking up the gymnastics.
• Avoid failed attempts on the BMU and scale as needed.

Strategy

• There is a lot of back and forth in today’s workout. Take a few breaths after completing each movement prior to moving on to the next — especially prior to the bar muscle-ups. We want to limit the amount of failed repetitions. Consider finishing the dumbbell snatches and waiting 5 or 10 seconds before starting the bar muscle-ups.
• Focus on pressing the pull-up bar into the hips as you rotate around the bar in the muscle-ups. As you transition from the pull, focus on driving both elbows forward and looking for your toes as you make it to the dip position.
• If you are looking to go big, keep your DB close to your muscle-up station. Muscle snatches will be a faster movement choice, but they may fatigue your pull quicker than power snatches. Feel it out and use whichever movement allows you to keep moving.

Competition: 80 min

Warm up: 15 min
See above

Workout 1: 10 min
Today’s Rx

Workout 2: 15 min
Shoulder Press
4 sets:
10 reps (90%)
– Rest 1:00 between sets.

NOTES

• Welcome to Week 8 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.
• Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.
• Each set is meant to be unbroken. Feel free to rest with the bar in the front rack position, but you should not have to re-rack the bar.
• Rest about 1:00 between sets.
• Look for next week’s percentages to go up and the reps to go up.

Workout 3: 20 min
10 rounds:
1  Rope Climb (15 ft)
7/10-cal. Assault Bike
100-m shuttle run
– Complete the shuttle in 25-m segments.

Stimulus & Goals

• 15:00-20:00
• Cardio intensive, heavy breathing session.
• Push the pace on the shuttle run to maintain 1:30 or less per round.

Strategy

• A lot of time can be lost on the shuttle run and the bike. Choose a pace on the bike that allows you to keep moving. Try to hold a consistent RPM of 60-70 in each round. Attack each segment of the shuttle run as its own run. Focus on moving faster with each segment. Catch your breath on the first 25-m segment and begin to lengthen your strides.
• After each shuttle run, don’t hesitate to jump up on the rope. Worrying about failing the climb is one thing, but if you are simply out of breath, remember that’s the goal. Jump up and start climbing even though you may be out of breath. Practice being comfortable when you are uncomfortable.

Workout 4: 15 min
Every 3 minutes for 15 minutes:
10 Pendlay rows
15 DB pull-overs

NOTES

• In Accessory, perform the Pendlay rows and the pull-overs back to back, also known as a superset. Once you finish both movements, rest in the time remaining on the 3:00 clock. For both movements use a moderate weight that will allow you to complete the reps unbroken.

Stretching: 5 min
1 set:
1:00 barbell bicep mash / arm
1:00 barbell forearm mash / arm
1:00 double forearm stretch on wall