Alternative Athletics: Almost 3 Rounds

Happy New Year's

WARM-UP
3 sets:
:30 Run, Assault Bike, Row, Skierg
15 Banded pull aparts
10 Scap Pull up
5 Shoulder Press with a :03 pause at the top
– Use an empty bar or light load.

1 set:
:30 row, bike, SkiErg
2 Wall Walk with a :03 hold at the top
20 alternating Dumbbell Deadlift

1 set:
:30 row, bike, SkiErg
2 wall walks
10 piked push-up
:30 Hollow Hold
10 alternating DB snatches (lighter load)

1 set:
:30 row, bike, SkiErg
10 alternating DB snatches (workout loading)

NOTES

• Use the first part of the warm-up to mobilize and strengthen the overhead position. Keep your ribs down and maintain active shoulders for every movement.
• Take your time building wall walk range of motion. Scale the reps, time, or movements as needed.
• Increase loading on the DB deadlifts and snatches throughout the warm-up.

Test
For time:
30 alternating Dumbbell Power Snatch (35/50 lb)
10 Wall Walk
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Training
For time:
30 alternating DB power snatches (25% max Barbell Snatch)
10 wall walks (Partial range of motion)
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Stimulus & Goals

• 9:00-14:00.
• Advanced athletes will go sub 9:00.
• Light-to-moderate DB loading.
• DB snatches in 3 sets or less and the wall walks in 3:00 or less.

Strategy

• Remember to breathe through each DB snatch. Go unbroken in the first set if you can.
• Try to set a pace on the first set of wall walks. Think about resting for a moment on the ground before starting the next rep.
• Your last set of wall walks should be everything you have in the tank. Get through them as quickly as possible.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
7 sets for load:
3 Bench Press
– Lift once every 3:00.

NOTES

• Increase loading across as many sets as possible.
• Take the barbell from a rack and use a spotter if available.
• Begin the first set around 75-85% of your 1-rep max bench press.
• Rest with your remaining time in the 3:00 interval.

Workout 3: 20 min
3 sets for reps:
On a 5:00 clock:
200-m Farmer Walks (35/53 lb)
Then as many reps as possible of:
5 Pushups
10 KB Goblet Squat (35/53 lb)
– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.

Stimulus & Goals

• 6-8 rounds per 5:00.
• Fast, mostly unbroken sets of push-ups and squats.
• Athletes should use loads and options that allow for continuous movement.

Strategy

• Challenge yourself to hang on to the KB for the entire 200 meters.
• Alternate hands during the farmers carry as frequently as you want. Consider alternating before you actually need to.
• Hold the KB at the shoulder for efficiency.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side