Alternative Athletics: 4 Rounds

WARM-UP
2 sets:
5 hang High Pull Clean (35/45 lb)
5 hang Muscle Clean
5 Front Squat
5 Hang Power Clean

1 set:
5 hang power cleans (20%)
4 hang power cleans (30%)
3 hang power cleans (40%)
3 hang power cleans (50%)

NOTES

• Run through a quick barbell warm-up to loosen up the body.
• If desired, throw in some light rowing before or after each set of the barbell general warm-up.
• Build up in load on the hang power cleans with a focus on speed. Every rep should be executed as fast as possible so that you’re primed to move quickly during your working sets.

RX
4 rounds for time:
5 Squat Clean (105/155 lb)
20 Hand Release Push-ups
80 Double Unders

INTERMEDIATE
4 rounds for time:
5 squat cleans (85/115 lb)
15 hand-release push-ups
50 double-unders

BEGINNER
4 rounds for time:
5 squat cleans (65/95 lb)
20 hand-release knee push-ups
80 Single-Unders

Post-workout:
EMOM 7:
1 hang clean (squat or power)

Stimulus & Goals

• 9:00-14:00.
• Barbell load should be considered moderate to light.
• The squat cleans should be completed in :30-1:00.
• Push-ups done in 1-4 sets.
• Double-unders should be completed in 1:00-1:30.

Strategy

• Break up the push-ups and double-unders into sustainable sets so you can push the back half of the workout.
• Take a small rest after the double-unders before tackling the cleans.
• If feeling good after the 3rd round, attempt unbroken and/or large sets on the final round. Only do this if you’ve been able to move consistently through the first 3 rounds with little to no rest.
  

Competition: 70 min

Warm Up: 15 min
See  Above

Workout 1: 15 min
Every 1:30 for 8 sets:
3 Hang Power Clean (45-55%)
– Above the knee

NOTES

• Today is the third week in our third cycle. We will focus on consistency and speed with submaximal loads.
• Base the percentages on a recent 1-rep max.
• While the weight is not very heavy, remember the intention of this cycle: focus on the quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.
• Think about jumping the weight up to your shoulders and driving your elbows through as quickly as possible. On the return, think about pushing the bar back to the hang position.

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
5 sets for load:
3 High Pull Clean
3 high hang clean

NOTES

• Use a heavier weight than you used for the main lift and focus on speed through the middle of the lift.
• Use a light weight on your first set of high hang cleans to dial in the technique. Then add weight as you feel comfortable.
• High hang snatch (the high hang clean is no different. Just use a clean grip.)

Stretching: 10 min
2 sets:
:30 Banded Shoulder Stretch / Side
:30 Wrist Extension Stretch / side