Alternative Athletics: Descending

WARM-UP
2 sets:
:30 Single-Unders
15 Dumbbell Suitcase Deadlift (light)

2 sets:
:20 Single-Unders,Single-Unders, Double Unders
8 single Dumbbell Power Clean / arm

1 set:
5 Dumbbell Deadlift
5 Dumbbell Hang Power Clean
5 Dumbbell Power Clean
– Use 2 DBs.

2 sets:
:20 Double Unders
:20 DB power cleans
– Rest :20 between sets.

NOTES

• Move through the first two sets of work at a steady pace. Rest as needed and focus on quality of movement.
• Look to stretch the hamstrings with the RDLs and to practice keeping the chest high on the single-arm DB power cleans.
• After the initial 4 sets of work, warm-up the DB power clean with a pair of DBs at workout load.
• Finish the warm-up with 2 sets of :40 of combined work. Move as fast as possible to get an idea for what your pace in the workout will look like.

RX
For time:
60-48-36-24-12:
Double Unders
30-24-18-12-6:
Dumbbell Power Clean (35/50 lbs)

INTERMEDIATE
For time:
30-24-18-12-6:
Double-unders
DB power cleans (20/35 lbs)

BEGINNER
For time:
60-48-36-24-12:
Single-Unders
30-24-18-12-6:
DB power cleans (10/15 lbs)

Post-workout:
For time with a partner:
50 DB devils presses
– Alternate every rep.

Stimulus & Goals

• 8:00-12:00.
• First round done by 3:00 and 2nd round done by 6:00.
• 3 sets or less on the first 2 sets of cleans.
  * High amounts of grip, shoulder, and bicep fatigue.

Strategy

• Break the DB power cleans up more than you think you should early on. Putting the DBs down for :05 should be enough rest to keep the arms from over-fatiguing.
• The double-unders will feel stiff and slow after the arms are fatigued from the cleans. Relax the arms, but maintain a firm grip to avoid being overly tense while jumping rope.
• Pick the dumbbells up before you want to in the later rounds. It’ll be easy for rest breaks to take longer than expected, so grab the DBs and move before you feel ready.

Competition: 65 min

Warm up: 10 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
Bench Press
1 set:
10 reps (40%)
8 reps (50%)
6 reps (60%)
Max unbroken reps (70%)
– rest 2:00 between percentages.

NOTES

• This is our last week within this cycle performing the bench press. Throughout these last four weeks, we have been building up our stamina with this lift.
• The goal is to get as close as possible, or to surpass, the 10-rep threshold. Just as in previous weeks, these are meant to be unbroken reps. So, once you put the barbell down, the attempt is over.
• Rest 2:00-3:00 between each percentage.
• Base the percentages off of your 1-rep max.
• Next week, we will begin a mini-cycle with box squats and shoulder presses.

Workout 3: 15 min
4 sets:
50-m Farmer Walks
20 Weighted Hip Extensions
– Rest 1:00-2:00 between sets.

NOTES

• Go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

Stretching: 10 min
Accumulate:
1:00 foam roll calves / leg
1:00 Lacrosse Ball Roll / Foot