Alternative Athletics: 8 minutes W/ DB's

WARM-UP
5 sets:
:40 easy Row
:20 hard row

1 set:
:30 Scorpion Stretch / side
:30 Elbow to Instep / leg
:30 hamstring stretch / leg
10 squat-to-stand

1 set:
5-8 hang muscle cleans
5  Hang Power Clean
5 Hang Squat Clean
– Use an empty barbell.

3-4 sets:
1 High Pull Clean
1 hang power clean
1 hang squat clean
– Build in load to just under your first working set.

NOTES

• Use the first 6 sets to elevate your heart rate and move your body through a full range of motion.
• The following set should help you dial in your technique.
• In the final 3-4 sets, you should build in load to find your starting weight for the workout.

TEST
AMRAP 8:
5 dumbbell front squat (35/50 lb)
5 Dumbbell Hang Power Clean
5 burpees over the DB
– Use two DBs.

TRAINING
AMRAP 8:
5 KB / dumbbell front squat (25% of front Squat max in each
5 Atlas Stone Clean (go light enough that you can keep moving)
Set the stone in front of you, so you can cycle through the reps faster
5 burpees over the Atlas Stone
– Use two DBs.

Post-workout:
3 sets:
20 alternating DB Renegade Row
20 seated leg lifts over the DB
– Use two DBs for the renegade rows.

Stimulus & Goals

• 8-12 rounds.
• Unbroken throughout the entire workout.
• Short rounds with quick transitions.
• “Easy” workout executed at max-effort speed.

Strategy

• Place the dumbbells on the shoulders in a way that they are able to “rest” and allow your grip to take a break.
• Be aggressive with your hips on the hang power cleans. Don’t just muscle them to your shoulders.
• Smooth pacing on the burpees to allow you to immediately pick up the DBs in the next round.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
6 sets for load:
1 High Pull Clean
1 Hang Power Clean
1 Hang Squat Clean
– All reps from above the knee.

2 drop sets:
1 complex @ 95%
1 complex @ 90%

NOTES

• For the main lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.
• Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
• Rest 3:00 between sets.

Workout 2: 10 min
Today’s Rx

Workout 3: 15 min
10 sets for time:
500/600-m Assault Bike
– Rest :30 between sets.

Stimulus & Goals

• Keep all sets under 1:30.
• Start at a conservative pace and increase your pacing after the first couple of sets.

Strategy

• Find a pace that you can maintain. Challenge yourself to not deviate from that pace by more than :05 in either direction.

Stretching: 10 min
Accumulate:
1:00 Couch Stretch / side
1:00 Foam Roll Quad / side
1:00 press-up hold