Alternative Athletics: 3 Rounds

WARM-UP
3 sets:
20 slow calf raises
15 tibial raises
1:00 Row

2 sets:
7/10-cal. row
50 Single-Unders
20 bodyweight split squats

2 sets:
7/10-cal. row
30 Double Unders
10 Walking Lunge

NOTES

• Use the calf raises and tibial raises to warm up your knees and ankles for all the lunging and squatting we have today. If you tend to suffer from knee pain, this may help you!
• Once you complete the first section of today’s workout, move on to the second portion. During this time, lightly move through these movements to get your body accustomed to the movements you’re performing in the workout.
• The final portion of today’s warm-up is intended to be performed as a pulse raiser for the workout. Move through these 2 sets at workout speed.

Rx
3 rounds for time:
35/50-cal. Row
150 Double Unders
50 Walking Lunge

Competition: 80 min

Warm up: 15 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 15 min
Back Squat
4 sets:
8 reps (100%)
– Rest 1:00 between sets.

NOTES

• Welcome to Week 7 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 at the top of the back squat 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 down and the reps to go up.

Workout 3: 15 min
5 rounds for time:
50-ft Prowler Push (25/45 lb)
25-ft Sled Drag (25/45 lb)

NOTES

• In Accessory, think of the 5 rounds for quality rather than time. The weight you use should be relatively light so you can move through this without much of an issue.

Stretching: 10 min
Accumulate:
1:00 Lacrosse Ball Roll / Foot