Blog Archives - Alternative Athletics

Holiday Hours - Memorial Day Weekend

5/24/2023

Friday: 5:30 PM - 6 PM (Martial Arts Graduation Party)
Saturday: 10 AM - Noon
Sunday: 3 PM - 5 PM
Monday: The gym will be closed; however, Adam will be doing “Murph” from 10 AM - Noon. Anyone who would like to join him is more than welcome.

On Saturday, June 3, we will be closed for the "Speed Dating Competition.” Athletes’ brief at 8 AM.
First Workout at 9 AM.

You must be registered & paid by Thursday, June 1. (Registration fee is $35)

-C-

Alternative Athletics: Snatch

5/24/2023

WARM-UP
2 sets:
30 Jumping Jack
10 Overhead Squat
30 jumping jacks
10 Snatch Balance
30 jumping jacks

2 sets:
5 Snatch Grip Deadlift to mid-thigh (empty barbell or training bar)
5 Snatch High Pull
5 Muscle Snatch
5 Overhead Squat
5 Hang Snatch
5 Snatch

3-5 sets:
1-3 snatches
-Build in weight.

NOTES

Use the first two sets to elevate your heart rate and move your body through full range of motion.
The next two sets should help you dial in your technique.
In the final 3-5 sets, you should build in load to find your starting weight for the workout.

TEST
EMOM 20:
1 Snatch

TRAINING
EMOM 20:
2 snatches

Stimulus & Goals

Heavy lifting day relative to each athlete’s capacity.
Athletes may choose to squat or power at any time.
Increase loading across as many sets as possible.
Some athletes may have an opportunity to PR during this workout.

Strategy

Remember that heavy is relative to each athlete’s capacity. The goal is to find a heavy snatch relative to your capacity today. Focus on sound mechanics and developing this skill
You may choose to squat or power at any time, but again, focus on sound mechanics; a messy power snatch catch can be resolved by receiving in a sound squat snatch. If you usually choose power snatch, use today to work on a weakness.
Increase load across as many intervals as possible. Some of you may have an opportunity to PR during this workout!
If you are familiar with your best lifts, start the first snatch around 75% of your best snatch.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
2 rounds:
50 Up-Downs
40 GHD Sit-up
30 alternating DB Renegade Row (35/50 lb)
20 double-DB sumo deadlifts
10 Bar Muscle up

Stimulus & Goals

15:00-22:00.
Spend no more than 3:00 on up-downs.
Complete the GHD sit-ups in 3 sets or less.
Spend no more than 1:30 on bar muscle-ups.

Strategy

Don’t pace the first round of this workout. Go just as hard on the first round as you would the second.
Hang on to the DBs for as many reps as possible. Minimize breaks and get to the bar muscle-ups. Focus on a bigger hip drive toward the bar because your pulling may be fatigued from the DBs.
Remember to breathe on the GHD sit-ups and the up-downs.
On the renegade rows, widen your feet out a bit to create a more stable base to make movement a little easier.

Workout 3: 10 min
3 sets:
20 double-Dumbbell Overhead Walking Lunge

NOTES

Find a DB weight that allows you to go unbroken. Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.

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

Alternative Athletics: 10 min

5/23/2023

WARM-UP
2 set:
30 Jumping Jack
10 Push Up to Down Dog
10 Alternating Spiderman Stretch

1 set:
20 skier jacks
:20 ring-dip hold (top)
20 skier jacks
:20ring-dip hold (bottom)
10 Air Squats

1 set:
10 Up-Downs
10 foot-assisted Ring Dips
10 wall-ball front squats

1 set:
30 High Knees in place (in place)
10 jumping ring dips
10 wall-ball push presses to the target

1 set:
30 butt kickers (in place)
5-10 Ring Dips
10 Wall Balls

NOTES

Use this progressive warm-up to gradually build to the full movements in the workout. If you reach a movement you cannot perform, return to the movement in the previous set.

Pre-workout:
EMOM 5:
3 Hang Squat Clean
– Build in load.

Test
AMRAP 10:
3 Wall Balls (14/20 lb)
3 Ring Dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.

Training
AMRAP 10:
3 wall-ball shots (14/20 lb) / (10/14 lb) / (6/10 lb)
1 ring dips / foot-assisted ring dips
6 wall-ball shots
2 ring dips
9 wall-ball shots
3 ring dips
Etc …
– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.

Stimulus & Goals

All athletes should get to the round of 15. Advanced athletes should push for the set of 21.
Conflicting movement functions between the press of the wall-ball shots and the press in the ring dip.
Maintain unbroken wall-ball shot sets for as long as possible.
No singles on the ring dips.

Strategy

The movements in the workout have conflicting movement functions. The pressing in the wall-ball shots and the pressing in the ring dips will lead to significant muscle fatigue. Manage your reps by breaking each set into smaller rep schemes. For example, when you get to the set of 12, consider performing 6/6 or 4/4/4.
Use your legs as much as you can on the wall-ball shots, even if it means jumping off the ground. The goal here is to save your arms for the ring dips.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 15 min
For time:
1,200-m weighted run (14/20 lb)
50 Weighted Box Step (20/24 in)
600-m weighted run
25 weighted box jumps

Stimulus & Goals

Finish in 9:00-14:00.
Highlight this month’s micro-focus.
Use a weighted vest to add weight to the workout.

Strategy

Move faster on the run than you want to. The weighted vest will make the workout more challenging, but the objective is constant movement.
Aim for the middle of the box on every box jump. Your legs will be a little shaky on the first couple of jumps after the run. Make an extra effort to jump higher than you think you need to.
Treat this workout as a sprint. Head down and go.

Workout 3: 15 min
4 sets:
100-ft Handstand Walk
1:00 Plank
– Rest 2:00 between sets.

NOTES

Set up a 100-ft course and walk as unbroken as possible.
Perform the plank on your hands or your forearms.
If you are unable to walk on your hands or you know you will struggle with the volume, consider one of the scaling options. Reduce the distance of the walk or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

Stretching: 10 min
1 set:
1:00 Foam Roll Quad
1:00 Couch Stretch / side

Alternative Athletics: Monday Minute

5/22/2023

Changes to programming - bringing back tire flips, hammer swings, landmines, etc.

Also new categories of Test and Training rather than Rx, Intermediate and Beginner.

Competition - 3 team work outs with different partners! June 3rd!

New Gym Mascot - Otto!

Alternative Athletics: Descending

5/22/2023

WARM-UP
1 set:
2:00 Row Skierg or Assault Bike (slow)
20 Box Steps (step down)
20 plank Shoulder Taps (feet on floor)

1 set:
1:30 Row, Skierg or Assault Bike (med)
20 single leg box hops step-downs (10 each leg)
20 piked shoulder taps (feet on box)

1 set:
1:00 Row, Skierg or Assault Bike (fast)
10 Box Jump Over
2 x handstand walk around the box (1 x each direction)

Test
For time:
21-18-15-12-9-6-3:
Toes-to-Bar
Box Jump Over (24/30 in)

Training
For time:
18-15-12-9-6-3:
Toes-to-bars / Hanging Knee Raises
Box jump-overs (55% max height)

Post-workout:
Accumulate:
2:00 GHD Sorenson hold

Competition: Rest Day

Stretching
1 set:
1:00 foam roll shins
1:00 foam roll calves
1:00 foam roll T-spine
1:00 Foam Rolling Lats

Alternative Athletics: 2 Different Rounds

5/21/2023

WARM-UP
2 sets:
1:30 Row / Assault Bike / Skierg / Run
5 Inch-worm +1 Pushups / rep
10 empty-bar Deadlift
3 Wall Walk
10 empty-bar High Pull Clean

1 set:
3 handstand push-up negatives
:20 headstand hold
3 kipping Handstand Pushup
10 handstand shoulder taps, slow
5 kipping HSPUs

1 set:
10 Sumo Deadlift (empty barbell)
10 Kip Swing
10 sumo-deadlifts + shrug
5 Chest-to-Bar Pullups
10 sumo-deadlift high pulls
5 Bar Muscle up

2 set:
10 Dumbbell Overhead Walking Lunge
2 sumo-deadlift high-pulls (workout weight)
2 Handstand Pushup
1-2 Bar Muscle up

NOTES

Pick a machine to get the heart rate high and then work on loosening up the backside of the body and overhead position with the empty bar and wall walks.
Use the rest of the warm-up to build up to the movements you will perform in the workout.
In the final 2 sets, practice the movements you will perform in the workout.

Test
For time:
400-m Run
50 Sumo Deadlift High Pull (55/75 lb)
50 Handstand Pushup
400-m run
20 Bar Muscle up
200-ft Dumbbell Overhead Walking Lunge (35/50 lb)
– Use one DB.

Training
For time:
400-m run
50 sumo deadlift high pulls (55% max clean)
30 handstand push-ups /piked push-up
400-m run
20 Bar Muscle up / Chest-to-Bar Pullups / jumping chest-to-bar pull-ups
200-ft DB overhead walking lunge (25% max Jerk)
– Use one DB.

Stimulus & Goals

Complete the workout 12:00-20:00.
Perform sets of 10+ sumo-deadlift high-pulls and handstand push-ups.
Complete bar muscle-ups in 3:00 or less (3+ reps at a time).
Complete lunges in sets of 50 feet or longer.

Strategy

Don’t push too hard on the first run. You need to be able to get right to the barbell and knock out a large set.
Consider breaking up the sumo-deadlift high-pull into 15/10/10/8/7 or 20/15/10/5.
Don’t push to failure on the handstand push-ups. This will cause you to rest longer than you want to. Instead, maintain consistent sets of 5-10 reps.
Use the second run to recover before starting the bar muscle-ups. Don’t push the pace.
Switch hands on the overhead lunges as often as you need. The goal is to minimize the amount of time you need to stop and rest.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
10 sets for calories:
:30 Assault Bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs

NOTES

Use a C2 bike, Assault bike, or Echo bike.
Additional mono-structural volume to help increase cardiorespiratory endurance and longer workout stamina.

Workout 3: 20 min
7 sets for load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Stimulus & Goals

Heavy lifting complex.
Increase loading across as many sets as possible.
Begin the first set around 60%.

Strategy

You may power or squat clean and push or split jerk, but the complex must be unbroken.
On both the clean and the hang clean, make an extra and focused effort to extend your hips completely before pulling yourself underneath the barbell.
Don’t spend too much time before attempting the jerk. The more time the barbell rests on your shoulders, the more your chances of a successful lift decrease. Get yourself set, take a deep breath, and go.

Stretching: 10 min
2 sets:
:30 Scorpion Stretch / side
1:00 standing pike stretch

Weekly Update 5/21 - 5/27

5/21/2023

5/21
RX
For time:
400-m Run
50 Sumo Deadlift High Pull (55/75 lb)
50 Handstand Pushup
400-m run
20 Bar Muscle up
200-ft Dumbbell Overhead Walking Lunge (35/50 lb)
– Use one DB.

5/22
RX
For time:
21-18-15-12-9-6-3:
Toes-to-Bar
Box Jump Over (24/30 in)

5/23
RX
AMRAP 10:
3 Wall Balls (14/20 lb)
3 Ring Dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.

5/24
RX
EMOM 20:
1 Snatch

5/25
RX
For time:
20 Back Squat (125/185 lb)
800-m Run
100 Air Squats
800-m run
20 Front Squat (125/185 lb)

5/26
RX
10 rounds for time:
1 Legless Rope Climb (15 ft)
200/250-m Row
– Rest 1:00 between rounds.

5/27
Barbara Ann
RX
5 rounds, each for time, of:
20 Handstand Pushup
30 Deadlift (95/135 lb)
40 Situps
50 Double Unders
– Rest 3:00 between rounds.

Alternative Athletics: 10 Rounds

5/20/2023

WARM-UP
EMOM 8:
Min. 1 | :45 Assault Bike, Row, or Skierg
Min. 2 | 10 alternating Samson stretches

1 set:
5-8 hang Snatch High Pull
5-8 hang muscle snatches
5-8 behind-the-neck Push Jerk
5-8 Overhead Squat
5-8 Hang Power Snatch
– Use an empty barbell.

3-4 sets:
1 Snatch High Pull
1 Hang Power Snatch
1 below-the-knee Power Snatch
– Build in load to just under your first working set.

NOTES

Use the EMOM to elevate your heart rate and move the body through full range of motion.
Use the middle set to dial in the technique.
Then, look to build up in weight until you reach your starting workout weight.

Pre-workout:
EMOM 7:
2 high hang snatches
– Build to a heavy set of 2 reps.

RX
10 rounds for time:
8/10-calorie Row
3 Hang Power Snatch (105/155 lb)

INTERMEDIATE
10 rounds for time:
8/10-calorie row
3 hang power snatches (95/135 lb)

BEGINNER
10 rounds for time:
6/8-calorie row
3 hang power snatches (65/95 lb)

Stimulus & Goals

9:00-15:00.
Rows done in :45 or less.
Unbroken hang snatches throughout the workout.
Moderate-to-heavy loading that can be done for 3 reps, but probably not 5 reps.

Strategy

Maintain a pace on the rower that allows you to get right back on the barbell. If you find yourself resting more than :20 after finishing the row, slow down.
If you feel like you can push the pace on the rower in the back half of the workout then go for it.
Don’t pick up the barbell unless you know you can perform three unbroken reps.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
5 sets for load:
1 Snatch High Pull
1 Hang Power Snatch
1 below-the-knee power snatch

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 2:00 between sets.

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
3 sets:
10 Strict Toes to Bar
20 GHD Back Extension
– Rest as needed between sets.

NOTES

Focus more on quality than getting through the work quickly.
Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.

Stretching: 10 min
Accumulate:
30 PVC Pass-throughs
30 ATY Drill

Alternative Athletics: 12 Minutes

5/19/2023

WARM-UP
2 sets:
10 alternating Scorpion Stretch
:30 Plank
10 toe-touches
:30 Single-Unders

1 set:
5 KB / Dumbbell Deadlift / arm
10 Air Squats
:20 Double Unders
5 single-arm KB swings / arm
10 Up-Downs
:20 double-unders
5 Russian KB swing
10 air squats
:20 double-unders
10 Kettlebell Swing
10 Burpees

NOTES

In today’s warm-up, work on building up to the movements you plan to perform in the workout.
The KB work throughout the warm-up gets progressively closer to the full KB swing.

Pre-workout:
On an 8:00 clock:
Legless Rope Climb climb practice.
– Rest 2:00-3:00 between sets.

RX / Intermediate
For total reps:
1:00 Double Unders
1:00 Air Squats
2:00 double-unders
2:00 Kettlebell Swing (35/53 lb)
3:00 double-unders
3:00 Burpees

BEGINNER
For total reps:
1:00 Single-Unders
1:00 air squats
2:00 single-unders
2:00 kettlebell swings (18/26 lb)
3:00 single-unders
3:00 burpees

Stimulus & Goals

50+ double-unders/1:00.
40+ reps on the air squats, the KB swings, and the burpees.

Strategy

Remember to breathe throughout every rep.
Manage your grip on the KB. If you can hang on, go for it. However, if you feel your grip going, take quick and strategic breaks in an attempt to perform as many reps as possible.
Don’t stop moving on the burpees. Put your head down and go.

Competition: 90 min

Warm up: 20 min

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
For completion:
200-m sandbag bear-hug carry (70/100 lb)
100-m left-arm DB overhead carry (35/50 lb)
100-m right-arm DB overhead carry
200-m sandbag bear-hug carry
– Rest as needed between movements.

Stimulus & Goals

Complete the sandbag carry in 2-3 sets.
Complete the overhead carries in 1-2 sets.
Use a moderate load that allows you to walk casually but feels challenging toward the end.

Strategy

Break the sandbag carries at the 100-m mark and rest as needed. Then, push to finish the rest of the 200 m in one set, but break if needed.
Push the overhead carries until failure, even if it means putting the DB down 20 ft before the end of the 100 m.
Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.

Workout 3: 25 min
For time:
600/750-m Skierg
40 Box Jump Over (20 / 24 in)
400/500-m SkiErg
30 box jump-overs (20 / 24 in)
200/250-m SkiErg
20 box jump-overs (20 / 24 in)

– Rest 3:00
20 Wall Walk

Stimulus & Goals

Total time: 15:00-23:00 (including rest).
8:00-12:00 on part 1 and 4:00-8:00 on part 2.
Multi-part workout where we work on pacing and stamina.

Strategy

This is a great workout to use both for a diagnostic tool and to test your capacity. Where can you push faster? Where do you need to slow down? Where do you fail? Why do you fail? These are all valuable questions you can answer with this workout to help in future training sessions and competitions.
Choose a pace on the SkiErg that is about 75-85% effort. This should keep you moving through the meters, but also allow you to move on the box jump-overs and get right on those reps. The goal is to move through with minimal or no breaks.
As for the wall walks in part 2, try to limit your rest on the ground. Get in a cadence of 1 wall walk every :10-:20 to keep you moving and give you a goal. If you hit failure, stand up and move away from the wall. Take a few seconds to recover and adjust your plan. Then get back to the wall and keep chipping away.

Stretching: 10 min
1 set:
1:00 double-forearm stretch
1:00 saddle stretch
:30 Calf Stretch / side

Alternative Athletics: Shoulder Press

5/18/2023

WARM-UP

Start each minute with :15 of single-unders.
Work up until the :50 mark of each 1:00.

EMOM 5:
Min. 1 | Inch-worm + Pushups
Min. 2 | Hollow Rock
Min. 3 | Up-Downs + max-effort jump and reach
Min. 4 | hip taps in an inchworm
Min. 5 | Burpees + max-effort jump and reach

3-4 sets:
3 Shoulder Press
– Build to ~80% of 1RM shoulder press.

RX / Intermediate
8 sets for load:
2 Shoulder Press

BEGINNER
8 sets for load:
5 shoulder presses

Post-workout:
2 sets:
1:00 max-reps Situps
…directly into…
1:00 cumulative overhead barbell hold (65/95 lb)
– Rest 1:00 between sets.

Competition: Rest Day

Stretch
1 set:
1:00 lacrosse-ball tricep mash / side
1:00 lacrosse ball behind the shoulder blade / side