Blog Archives

Alternative Athletics: Leg Focus

6/30/2026

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Warm up
3 Rounds

Goblet Squat warm-up: light → medium → moderate (x 5)
Hip Circles — 10 each direction
Rotational hip openers — 10 each side
Box Jumps x 5 (medium height, warm-up pace)

Workout
Thruster max

Thruster: 5-3-1 progression — Try for a personal record
Suggested: 60%x5, 70%x3, 80%x2, 87%x1, 92%x1, 97%x1, max attempt
After max: Pause Back Squat 3 x 3 @ 75% (3-second pause — no bounce)

Workout
5 Rounds

Min 1: 5 Front Squat (75-80% 1RM — heavy and fast)
Min 2: 10 Box Jumps (30/24" high box — reset each rep)
Min 3: 16 Jumping Lunge (fast, full depth)
Min 4: Rest

Oly

Power Clean + Hang Squat Clean (knee) + Jerk (% of PC) - 75% x (2+1+1), 80% x (2+1+1) x 4 sets
Halting Clean Deadlift (upper thigh) + Clean Pull + Clean Pull from Power Position - 90% x (2+2+3), 95% x (2+2+3) x 3 sets
Parallel Front Squat + Front Squat - 70% x (2+2) x 2 sets, 75% x (2+2) x 2 sets

3 Rounds
Weighted Side Plank x 20-30 sec
Anti rotational russian twist x 10 / side

Stretching

Deep Air Squats hold — 60s
Couch Stretch — 90s each side
Samson stretches — 60s each side
seated torso twist — 10 each side
pigeon pose — 60s each side

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Alternative Athletics: Pressing Focus

6/29/2026

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Warm up
3 Rounds

2 laps — Ladder single-leg lateral + two-foot hop
Ring dip warm-up: 5 slow Ring Dips (banded if needed)
Arnold Press practice x 10 (light DB — rotate from hammer grip to full press)
Pushups complex: 10 standard, 5 wide, 5 Piked push-up
Arm Circles — 10 each side

Workout
Strength

Strict handstand push-ups: 5 sets x max reps (scale with band or box HSPU)
Arnold Press: 3 sets x 8 reps each side (DB — rotate wrist through full ROM)

Workout

4 rounds for time:
15 Push Press (95/65 lbs)
12 Ring Dips (kip is okay)
9 Dumbbell Push Press each arm (heavy single-arm, 50/35 lbs)
6 Handstand Pushup (or 12 pike push-ups from box)
600m Assault Bike

Oly

Jerk behind the neck + Split Jerk - 70% x (2+1), 75% x (2+1) x 4 sets
Push Press Behind Neck + Push Press - 70% x (3+2), 75% x (3+2) x 3 sets

3 Rounds
Press in Snatch x 10
Box Jumps x 5
Hanging Leg Raise x max

Stretching

CARS — 60s each side
Tricep Stretch — 1 min each side
Wrist Circles — 30s each direction
Thoracic Opener Over Foam Roller — 90 sec
Lateral Neck Stretch — 1 min each side

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Alternative Athletics: Pulling Focus

6/28/2026

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Warm up

Chin up practice x 5 (supinated grip, 3s up, 3s down — weighted if able)
Ring warm-up: 5 Ring Rows + 5 Ring Dips (controlled)
Muscle-up transitions practice x 3 (or false grip ring rows)

Workout
Strength

Weighted Pull up: 5 sets x 3 reps (building weight each set)
Muscle Up practice or Muscle-up transitions: 3 sets x 3 reps (Ring Rows + Ring Dips if not yet)

Workout

3 rounds for time:
5 Muscle Up (Rx) | 10 Chest-to-Bar Pullups + 10 ring dips (scaled)
10 Bent over row (135/95 lbs — controlled, full ROM)
15 Russian KB Swing (70/53 lbs — power from hips)
20 Double Unders

Oly

Power Snatch + Hang Squat Snatch (knee) + Overhead Squat (% of PS) - 75% x (2+1+1), 80% x (2+1+1) x 4 sets
Halting Snatch Deadlift (upper thigh) + Snatch Pull + Snatch Pull from Power Position - 90% x (2+2+3), 95% x (2+2+3) x 3 sets
Pause Back Squat + Back Squat - 70% x (2+3) x 2, 75% x (2+3) x 2 sets

3 Rounds
Weighted plank - 20-30 sec
Side Bend x 10/side

Simply Complex - Week 2 of 12

Stretching

Lat Side Stretch — 30s each side
foam roll T-spine — 90s
Hip 90/90 stretch — 60s each side
Hamstring Stretch — 60s each side
Bicep Stretch — 30s each side

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Weekly Update: 6/28 - 7/4

6/28/2026

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6/28
Pulling Focus
Strength

Weighted Pull up: 5 sets x 3 reps (building weight each set)
Muscle Up practice or Muscle-up transitions: 3 sets x 3 reps (Ring Rows + Ring Dips if not yet)

Workout

3 Rounds for time:
5 Muscle Up (Rx) | 10 Chest-to-Bar Pullups + 10 ring dips (scaled)
10 Bent over row (135/95 lbs — controlled, full ROM)
15 Russian KB Swing (70/53 lbs — power from hips)
20 Double Unders

6/29
Pressing Focus
Strength

Strict handstand push-ups: 5 sets x max reps (scale with band or box HSPU)
Arnold Press: 3 sets x 8 reps each side (DB — rotate wrist through full ROM)

Workout

4 rounds for time:
15 Push Press (95/65 lbs)
12 Ring Dips (kip is okay)
9 Dumbbell Push Press each arm (heavy single-arm, 50/35 lbs)
6 Handstand Pushup (or 12 pike push-ups from box)
600m Assault Bike

6/30
Squatting Focus - Heavy
Thruster max

Thruster: 5-3-1 progression — AIM FOR A PR
Suggested: 60%x5, 70%x3, 80%x2, 87%x1, 92%x1, 97%x1, max attempt
After max: Pause Back Squat 3 x 3 @ 75% (3-second pause — no bounce)

Workout
5 Rounds

Min 1: 5 Front Squat (75-80% 1RM — heavy and fast)
Min 2: 10 Box Jumps (30/24" high box — reset each rep)
Min 3: 16 Jumping Lunge (fast, full depth)
Min 4: Rest

7/1
Metabolic Conditioning
Hero
Alec
3 rounds of:
8 Burpees
28 Air Squats
9 Pushups

Then,
Run 1,000 meters
25 over-the-shoulder Sandbag Clean 100# / 75#
Run 1,000 meters

Then,
5 rounds of:
10 Deadlift 225# / 155#
14 Box Jumps 24” / 20”
10 Burpees

First time doing this one

7/2
Pulling Focus
Strength

Hang Squat Clean: 3 sets x 5 reps (moderate weight — technique focus)
Squat Clean: 3 sets x 3 reps (building — catch in full squat, stand proud)

Workout

3 Rounds
3 Squat Clean (75% 1RM)
6 Toes-to-Bar
9 Ring Rows
200m Run

7/3
Pressing Focus
Strength

Push Press Work to 5RM (best set of 5 you can manage today)
Alternating Single-Arm kb Strict Press /
Arm: 3 sets x 10 reps each arm (seated or standing)

Workout

AMRAP 20 min:
10 Push Press (95/65 lbs)
10 Pushups
10 Box Steps-overs alternating (20" box — step over, touch opposite side)
10 Ring Dips
250m Row

7/4
Squatting Focus
Gym Closed
At Home Workout
Strength

Bulgarian split squats (bodyweight): 3 sets x 10 reps each leg (use any object worth your time)
Pistol practice: 3 sets x 5 attempts each leg (use box or band to scale)

Workout

76 Air Squats (for the year 1776)
400m Run
76 Alternating Jumping Lunge
400m run
76 Lateral Bounds
400m run
76 Tuck Jumps
400m run

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Alternative Athletics: Metabolic Conditioning

6/27/2026

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Warm up

3 Rounds
2 laps Ladder Ali Shuffle
50 attempts Double Unders practice
10 Russian Twist each side
10 Alternating Jumping Lunge (light warm-up pace)

Workout
Strength

Power Clean + Push Jerk complex: 5 rounds x 3 reps (build weight each round)
Stay on same bar — clean, jerk, lower, repeat

Workout

AMRAP 25 min:
10 Hang Power Clean (95/65 lbs)
10 Alternating Front Rack Lunge (same bar — 5 each leg)
200m Run
10 Ski Jumper— (fast, reactive)
Ladder Linear two feet each: 1 full lap = left / right at max speed

Oly
Rest Day

Stretching

5 min foam roll T-spine, Foam Rolling Lats, Foam Roll Hamstrings
1 min Hip 90/90 stretch each side
10 Thoracic rotation stretch each side
1 min pigeon pose each side
1 min Supine spinal twist each side

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Alternative Athletics: Test

6/26/2026

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Warm up

Box jump warm-up: 5 Box Steps → 5 Box Jumps low box → 5 Box Jumps medium box
10 Wall Balls practice (smooth hip drive)
10 Leg Swing
10 Rotational hip openers

Workout
Strength

Front Squat 5 sets x 2 reps (heavy — aim for 85-90%)
Box Steps-downs: 3 sets x 10 reps each leg (eccentric control, slow descent)

Workout

"Kelly"
5 rounds for time:
400m Run
30 Box Jumps (24/20" — step down between reps)
30 Wall Balls (20/14 lbs, 10/9 ft target)
Compare to 3/14/25

Oly

Snatch No Jump + Snatch Balance - 60% x (2+2) x 5 sets
Snatch Push Presses + OHS - 70% x (5+2) x 5
Back Squat Jump - 20% x 5 x 3 sets

3 Rounds
Bent over row x 10
Single-Leg DB RDL x 10/side
V Ups x max

Stretching

1 min Hip Flexor Stretch each side
1 min quad stretch each side
1 min Hamstring Stretch each side
1 min Deep squat hold
90 sec Couch Stretch each side
1 min pigeon pose each side

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Alternative Athletics: Pressing Complex

6/25/2026

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Warm up

Bench Press warm-up: 5 reps at 40%, 50%, 60%
Pushups complex: 10 standard, 5 wide, 5 close-grip
Arm Swing Overhead 10 each side
15 banded face pulls

Workout
Strength

Bench Press: 5-3-1 progression — work to heavy single
After max: Close Grip Bench Press 3 x 5 at 80% (tricep focus, hands inside shoulder width)

Workout

50 Push Press (75/55 lbs)
40 Pushups
30 Dumbbell Push Press alternating arms (35/25 lbs each arm)
20 Ring Dips
10 Handstand Pushup (or pike push-ups from box)

Oly

Snatch Pull to Hip + Squat Snatch - 70% x 2, 75% x 2, 80% x 2 x 5 sets
Squat Clean + Power Jerk + Split Jerk - 70% x (1+1+1), 75% x (1+1+1), 80% x (1+1+1) x 5 sets
Parallel Back Squat + Back Squat Pause at Parallel + Back Squat - 70% x (1+1+1), 75% x (1+1+1) x 3 sets

3 Rounds
Evil Wheel x max
10 Weighted sit-ups

Stretching

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Alternative Athletics: Pulling Focus

6/24/2026

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Warm up

3 Rounds
2 laps Ladder Ali Shuffle
15 Banded pull aparts
15 banded face pulls
Snatch Balance with PVC or Bare bar x 5 (fast feet, punch under)
10 Rotational hip openers
10 Scap Pull up

Workout
Strength

Power Snatch: 5 sets x 3 reps (building weight — focus on bar path and hip contact)

Workout

AMRAP 20 min:
5 Power Snatch (95/65 lbs)
10 Chest-to-Bar Pullups
15 Ring Rows (feet elevated, body straight)
20 Abmat Sit-ups

Oly
Rest Day

Stretching

10 Shoulder Internal Rotation Stretch each side
1 min banded lat stretch
1 min Hip Flexor Stretch
90 sec foam roll T-spine
1 min Banded Hamstring stretch

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Alternative Athletics: Metabolic Conditioning

6/23/2026

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Warm up
3 Rounds

Hammer Swings x 10 (full hip extension, accelerate down)
10 Land Mines Twist — each side
Crossover singles — 90s
10 Leg Swing each direction
10 Arm Circles each

Workout
Strength

GHD Sit-up: 3 sets x 20 reps (control the descent — no crashing back)
GHD Hip Extension: 3 sets x 15 reps (pause 1s at top)

Workout

5 rounds for time:
400m Run
20 Hammer Swings (30/20 lbs)
20 Russian Twist
10 Lateral Box Jump Overs — 5 each direction (step up, jump laterally off)
10 Tuck Jumps

Oly

Power Clean + Hang Squat Clean (knee) + Split Jerk (% of PC) - 75% x (2+1+1) x 5 sets
Halting Clean Deadlift (upper thigh) + Clean Pull + Clean Pull from Power Position - 90% x (2+2+3) x 4 sets
Parallel Front Squat + Front Squat - 70% x (2+2) x 4 sets