Alternative Athletics: 3 2min Rounds

WARM-UP
3 sets:
20 Jumping Jack
10 Leg Swing / leg
20 Walking Lunge steps
100-meter jog
10 PVC Pass-throughs
5 sets:
3-5 Snatch, Clean, or Jerk (building)
– Rest as needed between sets.

NOTES

• Increase speed and range of motion throughout the first three sets.
• In the final five sets, perform the movement you plan to use in the workout, building up to the weight you will be using in your first set.

Test
3 x 2:00 rounds:
12 Front Squat (105/155 lb)
Max Burpee Box Jump Over 24 / 20”
Rest 2:00
– Step down from the box.

Training
3 x 2:00 rounds:
12 Front Squat (60 - 65% max)
Max Burpee Box Jump Over (50% max BJ)
Rest 2:00
– Step down from the box.

STIMULUS & GOALS

• 1:00+ to perform burpee box jump-overs.
• Unbroken front squats early in the workout and in no more than 2 sets if needed later on.
• With built-in rest, each round should be an all-out effort.

STRATEGY

• Out of the bottom of the burpee, step your feet up closer to the box for a smooth transition into the jump. Jump or step off of the box. If your heart rate is too high to keep moving, step down. If you can push, jumping will be fast

Competition: 70 min

Warm up: 15 min
See above

Workout 1: 20 min
For load:
Snatch, Clean, or Jerk:
3 reps x 4 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 2 sets @ 90%+
NOTES

• Welcome to week five of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
• Use a recent 1-rep-max to find your percentages.
• Take the jerks from a rack.
• Rest as needed between sets.

Workout 2: 10 min
Today’s Rx

Workout 3: 15 min
4 sets:
100-foot Handstand Walk
1:00 Strict Pullup
– Rest 2:00 between sets.

NOTES

• Set up a 100-foot course and walk as unbroken as possible.
• If you are unable to perform strict pull-ups, use a band that assists you to perform no more than 5 reps unbroken.
• If you are unable to walk on your hands or know you will struggle with the volume, reduce the distance of the walk or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

Stretching: 10 min
1 set:
1:00 foam roll glute / side
1:00 reach, roll, and lift