Alternative Athletics: 4 Rounds

WARM-UP
1 set:
400-m Run

4 sets:
10 plate squat therapy (10 lb plate)
10 front-rack stretch (10/side) (empty barbell)
30 Double Unders

1 set:
5 Clean (empty bar)
3 cleans (building in weight)
3 cleans (building in weight)
3 cleans (building in weight)
– Your next weight should be your starting weight.

NOTES

• Use the first five sets to elevate the heart rate and limber up prior to getting under a barbell.
• Focus on hitting positions and being in the right spot at the right time, rather than just going through the motions.
• If you need to perform an extra set or two before starting the workout, go for it.

RX 
4 rounds for time with a partner:
50-m Dumbbell lunge (25/35 lb)
350-m Farmer Walks (25/35 lb)

INTERMEDIATE
4 rounds for time with a partner:
50-m DB lunge (15/25 lb)
350-m farmers carry (15/25 lb)

BEGINNER
4 rounds for time with a partner:
50-m walking lunges
350-m farmers carry (10/15 lb)

Stimulus & Goals

• 20:00-25:00.
• Partner workout where athletes share the work.
• Loading should force athletes to break 2-3 times during the farmers carry.

Strategy

• If 25/35 lb seems light in the warm-up and you want more of a challenge, increase the load to 35/50 lb. Don’t do this however if you and your partner are going to have to put the DBs down every 10 steps. The stimulus above still applies.
• Switch as needed across the entire workout. Communicate with your partner and be ready to jump in at any time. Do not send your partner off to perform an entire round by themselves. Instead, follow each other the entire time.
• For logistical purposes, If you have the ability to perform this workout on a 400-m track, do it.

Competition: 90

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets:
3 Clean (70%)

3 sets:
3 cleans (75%)

NOTES

• Welcome to week 8 of our final weightlifting cycle for the year. This week, we are de-loading the clean and snatch. Instead of pushing the percentages, we are lowering them to a more moderate loading to give the body a break. As always, focus on perfecting your lifts as much as possible to carry over when we re-test our new 1-rep max in a few weeks!
• Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 3 reps, and this week we’re building to a heavy single. For some of you, this may be a new 1-rep max. For others, it may just be a tough single for the day. Regardless, aim to hit 90-105% of your 1-rep max!

Workout 2: 25 min
Today’s Rx

Workout 3: 10 min
5 sets:
2 clean lift-offs
– Perform all 5 sets at 110% of your 1-rep max.

NOTES

• Load the barbell up to 110% of your 1-rep max. Focus on standing with your chest and do not allow your hips to rise too soon. Stop and reset at the bottom of each rep! Let’s get the body ready for a new 1-rep max!

Workout 4: 10 min
For time:
240/300-cal. Assault Bike
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Stimulus & Goals

• 14:00-20:00.
• Stamina and endurance with a monostructural movement.

Strategy

• Choose a pace that is a little faster than you prefer — somewhere around 75 RPMs. Once you feel like you are slowing a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid is going to set in, but push through the discomfort. Sometimes discomfort is OK, and we want you to get familiar with how hard you can push your body.

Stretching: 10 min
1 set:
1:00 Foam Roll Quad
1:00 Couch Stretch / side