Alternative Athletics: 20 Min

WARM-UP
3 sets:
1:00 Assault Bike, Row, Skierg, or Run
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across body)
10 Good Mornings
10 Air Squats

1 set:
10 Back Squat (35/45 lb)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
– Your next weight should be your starting weight.

NOTES

• Use the first part of today’s warm-up to get a good sweat and to elevate your heart rate. The second part of the warm-up is meant to build you up to your working weight for Workout 1. If needed, perform another couple of back squats prior to starting Workout 1.
• Take weight out of a rack.

RX / Intermediate / Beginner
On a 20:00 clock:
10 rounds:
3 Front Squat
1:00 calories on any machine
– Increase front squat load as desired.

Stimulus & Goals

• Prioritize a heavier load over maximum calories.
• Load should be at 60-85% of your 1-rep max.
• Increase load across as many sets as possible.
• Perform at least 10 calories on any machine per round.

Strategy

• For timing purposes, perform a new round every 2:00. You may have a bit of rest prior to starting the next round depending on how long it takes you to perform three front squats.
• Prior to starting the workout, plan your load increases. You will not have a ton of time between rounds to think about it. If you already have an idea, the transitions will be smoother and you may get some rest before starting the next round. Because there are 10 rounds, the increases should be small. Depending on your capacity, you may also consider making a jump every other round.
• If you want to make this workout cardio-intensive, increase your pace on the machine. This may limit your ability to increase load on the front squat, but if you want to breathe harder, go for it.

Post-workout:
On a 3:00 clock:
Max-effort Plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.

Competition: 80 min

Warm up: 20 min
See above 

Workout 1: Main Lift
Back Squat
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 on your back, 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 2: 20 min
Today’s Rx

Workout 3: 15 min
4 rounds for time:
25 GHD Sit-up
100-ft sandbag carry (150/100 lb)

NOTES

• In Accessory, use a sandbag that you consider heavy. You should be able to accomplish the 100-ft carry in 2 sets or less. Hold the sandbag in the bear-hug position. The GHD sit-ups should be completed in 3 sets or less each time. If this isn’t possible, lower the reps to a number that is doable in 3 sets or less. Focus on quality rather than time. Expect your core to fatigue quickly.

Stretching: 10 min
2 sets:
1:00 quad foam roll
1:00 saddle stretch