Alternative Athletics: Ruth

Warm Up:
3 sets increasing weight 
10 Situps
5 Snatch Grip Deadlift
3 Snatch High Pull
3 Power Snatch
3 Overhead Squat

RX
Ruth
10 Snatch 95 / 65
30 Toes-to-Bar
10 Overhead Squat 95 / 65
30 Pullups
20 snatch
20 toe to bar
20 overhead squat
20 pull ups
30 snatch
10 toe to bar
30 Overhead squat
10 pull ups

Intermediate
Snatch / Overhead Squat Weight = 75 / 55#
Banded Pull ups
    Hanging Knee to chest

Beginner
Snatch / Overhead Squat Weight = Bare Bar
Incline Bench tucks

Competition: 70 min

WARM-UP: 20 min
1 set:
400/500-m Assault Bike
10 alternating Samson stretches
:30 Plank

1 set:
400/500-m bike
10 alternating Box Steps
20 Russian Twist

1 set:
400/500-m bike
10 Box Jumps
20 Situps

NOTES

• Increase your pace on the bike in each set.
• Use the warm-up to move your body through full range of motion in each movement and to figure out where you can push or how you can move faster in each movement.

Workout 1: 15 min
For time:
200-m Run
40 Box Jumps (20/24 in)
40 Situps
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups

Stimulus & Goals

• 10:00-15:00.
• Spend 1:00 or less on each 200-meter run.
• Triplet that reduces loading and strain on the body.

Strategy

• Keep moving and limit rest as much as possible.
• Rest on top of each box jump. This is a great spot to take a couple of extra breaths if you need it.
• Pushing the pace on each run is great, but you can make up more time by not stopping on the box jumps and moving quickly through the sit-ups. If necessary, opt for a more casual run and a faster pace through the gymnastics movements.

Workout 2: 15 min
3 sets:
1 Bench Press
– Building to your heaviest single.

NOTES

• We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun!
• Today is the day that we attempt a new 1-rep max bench press. Take your time warming up and ensure your body is ready for some heavier loads before beginning to press. When attempting a new 1-rep max, never tie a PR. Always try and break it! Even if it’s a 5lb pr, that’s still a PR!
• Rest 3:00 between sets.

Workout 3: 10 min
Every 2:00 for 4 sets:
15 Russian push-ups

NOTES

• Perform a number of reps that allows you to go unbroken but gets tough during the final few reps. If this movement is too challenging, try a ring push-up.
  To perform a Russian push-up, start in a normal push-up position and lower into the bottom of a push-up. Once your chest touches the floor, rock your bodyweight into your forearms and then back to your hands, then, press up. The shift of weight occurs by taking all the weight that is in your hands and shifting your body backward and onto the forearms. When you shift your weight backward, your hips will slide back as well.​

Stretching: 10 min
2 sets:
:30 Banded Shoulder Stretch / Side
:30 foam roll IT band / leg
:30 foam roll calves / leg