Alternative Athletics: 2 Rounds

WARM-UP
1 set:
1:00 calorie Row (slow)
:30 straight arm Plank hold
1:00 calorie row (moderate)
:30 Handstand
1:00 calorie row (fast)
10 Shoulder Press (empty bar)

3 sets:
8 Push Press (building)
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NOTES

• This warm-up is intended to get the shoulders and lungs prepped for workout 1. Gradually increase the pace on the row each time so that by the final set you’re moving at workout speed or faster.
• Once you finish the 1st part of the warm-up, start building to your push press weight. The 1st set should be with the empty bar. The next 2 sets should be building toward your working weight. The 3rd set should be at your workout weight.

Pre-workout:
8 sets for load:
2 Shoulder Press

RX
2 rounds for time:
27 Push Press (75/115 lb)
38/54 calorie Row

INTERMEDIATE
2 rounds for time:
27 push presses (65/95 lb)
38/54 calorie row

BEGINNER
2 rounds for time:
27 push presses (empty bar)
38/54 calorie row

Stimulus & Goals

• 6:00-10:00.
• Complete the push press in 2 sets or less.
• Finish each row at 3:00 or less.
• If you’re an advanced athlete, try to go unbroken on the push press.

Strategy

• Go for it! The weight on the push press should be light enough that you can finish the 27 reps in 2 sets or less. If you love a light push press, try and hold on.
• The rower can be treated to either push the pace or recover for the push press. Regardless, the goal should be to move at a faster pace than normal.

Competition: 65 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 10 min
For time:
30 Back Squat (75%)

NOTES

• This is the fourth week of our final four-week mini-cycle. In this final week, we are going to perform 30-reps as quickly as possible. Ideally, once you pick the bar up, you should be able to complete the 30-reps in 3 sets or less. Some may even be able to go unbroken.
• The target should be placed just above parallel. Use a solid box or a bench.
• Base the percentage off of your 1-rep max.

Workout 3: 15 min
EMOM 15:
Min. 1 | :40 Dumbbell Deadlift (35/50 lb)
Min. 2 | :40 Hollow Hold
Min. 3 | :40 Banded Side Steps

NOTES

• We finish off your core and posterior chain. Each minute is :40 of work followed by :20 of rest. During the :40 of work, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The DB weight for today should be light to moderate.

Stretching: 10 min
2 sets:
:30 alternating Scorpion Stretch
:30 forearm stretch / side