Alternative Athletics: 5 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
5 rounds for time:
50 Double Unders
10 Power Snatch (95/135 lb)

Training
5 rounds for time:
100 Single-Unders
10 Power Snatch (55%)

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
For load:
Snatch, Clean, or Jerk:
5 reps x 2 sets @ 50-60%+
4 reps x 3 sets @ 60-70%+
3 reps x 2 sets @ 70-80%

NOTES

• Welcome to week four of our Strength I cycle. Continue 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.
• Remember that before today’s class (affiliate) workout, you are building to a 3-rep power snatch. If you plan on performing the class workout, do not perform the Strength I workout; skip it or move it to another day this week.

Workout 2: 10 min
Today’s Rx

Workout 3: 20 min
5 sets:
10 alternating back-rack Reverse Lunges
300-meter jog
100-meter Run
– Rest 2:00 between sets.

NOTES

• Use a load for the lunges that allows you to maintain 10 unbroken steps. Increase the load on as many sets as you like.
• After completing the lunges, begin the jog at a slow pace and build into a 50-60% effort. For the last 100 meters, push your pace to 80-90%. Do not push to 100% effort.

Stretching: 10  min
1 set:
1:00 Lacrosse Ball Roll / Foot
1:00 Foam Roll Quad