Alternative Athletics: Squat & Run

WARM-UP
1 set:
100-m jog
50-ft Toy Soldier
50-ft alternating quad stretch
50-ft High Knees in place
50-ft butt kickers
50-ft alternating Walking Lunge
50-ft Broad Jumps
50-ft skip for height
50-ft skip for distance
100-m jog

1 set:
100-m Run
10 Air Squats
100-m run
10 air squats

4 sets:
3 Back Squat
3 Front Squat
– Rest 1:00 between sets.

TEST
For time:
20 Back Squat (125/185 lb)
800-m Run
100 Air Squats
800-m run
20 Front Squat (125/185 lb)

TRAINING
For time:
20 back squats (55% Front Squat Max)
800-m run
50 air squats
100 Russian Twist (25% max Snatch) single count
800-m run
20 front squats (Same bar)



Stimulus & Goals

• 13:00-18:00.
• Perform the back squats in 2 sets or less (try to hang on and go unbroken).
• Complete both runs in 5:00 or less.
• Perform the air squats in 3:00 or less.
• Finish the front squats in 3 sets or less.

Strategy

• Push the pace on each run. You can make up a lot of time on these.
• Keep moving on the air squats, especially when the lactic acid begins to set in. Remember to breathe, move at a smooth speed, and find your happy place.
• Do not drop the barbell. Hang on for one more rep.

Competition: Rest Day

STRETCHING
2 sets:
:30 pigeon pose / leg
:30 Couch Stretch / leg