Blog Archives

Alternative Athletics - Jake — Pressing WOD

7/31/2026

Warm-Up

2 Rounds:
10 Banded Pull-Aparts
5 (Push Jerk — 3 sets empty bar — dip-drive-punch, hold 3 sec overhead)
10 Ring Dips — (easy angle, full lockout)
10 CARS — each shoulder

Strength

6 Bench Press — Warm-up then 3 sets @ 75%
10 DB Incline Press — 3 sets (moderate, neutral grip)

Workout Test
Jake
Run 800M
50 GHD Hip Extension
50 GHD Sit-up
15 Clean and Jerk @ 135 / 95
Run 800M
50 GHD Hip Extension
50 GHD Sit-up
15 Clean and Jerk @ 135 / 95
Run 800M
50 GHD Hip Extension
50 GHD Sit-up
Compare to 11/2/19

Oly

Snatch No Jump + Snatch Balance - 70% x (1+1) x 2, 75% x (1+1) x 4 sets
Snatch Push Press + OHS - 70% x (3+1), 75% x (3+1), 80% x (3+1), 85% x (3+1) x 2 sets
Back Squat Jump - 25% x 3 x 3 sets
3 Sets:
10 Bent Row
10 Single Leg DB RDL / side
max V-Ups

Stretches

2 min Doorway Pec Stretch — each side
2 min Chest Opener Stretch
2 min Wrist Extension Stretch — each direction

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Alternative Athletics — Pulling Focus

7/30/2026

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Deadlift volume + ascending DL / pull-up ladder | heavy barbell pulling

Warm-Up

3 Rounds:
200m Row
10 Banded Face Pulls
10 Hollow Rock
5 Kip Swing

Strength

4 Deadlift 4 sets @ 80% of 7/10 max (quality reps, lock in position)
8 Single-Arm DB Chainsaw Row — 3 sets each arm (off floor, controlled eccentric)

Workout

For Time — Ascending DL / Pull-up Ladder:
30 (Deadlift — 185/125 lbs | broken sets of ~6–8 → 65% 1RM)
30 Pullups
20 Deadlift — (205/140 lbs | broken sets of ~5 → 70% 1RM)
20 Chest-to-Bar Pull-ups
10 Deadlift — (225/155 lbs | → 80-85% 1RM)
10 Bar Muscle-ups (or 20 C2B)

Cap: 22 min | Pull-ups / muscle-ups are bodyweight. Scale: reduce loads by 20%.

Oly

Squat Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 3 sets
Squat Clean + Split Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1) x 3 sets
Front Squat + Back Squat - 2 + max reps (% of FS) - 70%, 75%, 80%, 85% x 2

3 Sets:
max Ab rollout
10 Weighted Sit-Up

Stretches
2 min Foam Roll Lats — each side
2 min Barbell Lat Smash — each side
2 min Piriformis Stretch — each side

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Alternative Athletics: Metabolic Conditioning

7/29/2026

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Interval-style mixed conditioning | Run + gymnastics + barbell cycling
Warm-Up

2 Rounds:
200m Run — easy
10 Med-ball Rotational Tosses — (5 each side, light ball)
10 Hip Circles — each direction
10 (Good Mornings — empty bar)

Strength / Primer

EMOM 10 min:
10 Russian Twist — with plate (25/15 lbs | ~65% 1RM) (odd minutes)
10 Jumping Jacks + 5 Burpees (even minutes) — bodyweight

Workout

4 Rounds For Time
Run — 400m
Toes-to-Bar — 15 — bodyweight
Wall Balls — 15 (20/14 lbs | ~60% 1RM)
Double-Unders — 15 (or 30 Singles) — bodyweight
(Rest 90 sec between rounds)
Score = total working time (subtract rest)

Cap: 30 min total | T2B, run, DU are bodyweight / machine. Scale: 200m run, knee raise, 14/10 lb WB.

Oly
Rest Day

Stretches

2 min Calf Stretch — each side
2 min Thoracic Rotation Stretch — each side
2 min Happy Baby

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Alternative Athletics — Legs

7/28/2026

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Unilateral leg work + rotational lunges | hamstring strength + dynamic lower body
Warm-Up

2 Rounds:
2 laps Ladder Two-in-Two-out Lateral
10 Banded Clam Shells — each side
10 Leg Swing — (front-to-back)
30 sec Hip 90/90 Stretch — each side

Strength

8 Bulgarian Split Squats — 4 sets × each leg (back rack, moderate barbell)
8 Nordic Curl — 3 sets × (slow eccentric, band assist if needed)

Workout

5 Rounds For Time:
12 Front Rack Lunge — Barbell Reverse (65/45 lbs, alternating | ~65% 1RM)
10 Walking Lunge + Twist — Step-Back with Rotation (5 each side | 25/15 lb plate | ~65% 1RM)
8 Box Jumps — (24/20") — step down — bodyweight
200m Run

Cap: 28 min | Box jumps are bodyweight. Scale: 45/35 lbs lunges, 15/10 lb plate.

Oly

Clean + Front Squat + Power Jerk + Jerk - 70% x (1+1+1+1), 75% x (1+1+1+1), 80% x (1+1+1+1) x 3 sets, 70% x (1+1+1+1)
Segment Clean Pull (1") + Clean Pull - 95% x (2+1), 100% x (2+1), 105% x (2+1) x 2 sets
Pause Front Squat + Front Squat - 75% x (1+2) x 4 sets

3 Rounds
20-30 sec Weighted Side Plank
10 Anti-Rotation Russian Twist / side

Stretches

2 min Couch Stretch — each side
2 min Hamstring Stretch — each side
2 min Pigeon Pose — each side

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Alternative Athletics — Max Overhead Squat

7/27/2026

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OHS 1RM test | snatch-grip stability, shoulder mobility, full depth
Warm-Up

3 Rounds:
2 laps Ladder Linear Two Feet Each — (forward & back)
10 PVC Pass-Throughs
10 (Overhead Squat with PVC — full depth, active shoulders)
10 CARS — each shoulder
5 (Snatch Balance — empty bar)

Strength

Overhead Squat — Build to 1RM: 45%×5, 55%×3, 65%×2, 72%×1, 78%×1, 83%×1, 88%×1, 93%×1 — max attempt | Rest 3–5 min
Percentage-based — Prilepin zones applied. Record new 1RM.
Compare to 1/27/26

Workout

Overhead Squat — 4-Min AMRAP Finisher @ 75% of today's max (~85% 1RM — Prilepin-aligned for sets of 3):
3 Overhead Squat
Snatch Balance — 3 (same weight)
75% 1RM = Prilepin's 70–75% zone.

Oly

Jerk Behind the Neck + Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3 sets, 70% x (1+1)
Push Press Behind Neck + Push Press - 70% x (2+1), 75% x (2+1), 80% x (2+1), 85% x (1+2) x 2 sets

Stretches

2 min Banded Overhead Stretch — each side
2 min Couch Stretch — each side
2 min Deep Squat Hold — cumulative

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Alternative Athletics - Heavy Pulling Test

7/26/2026

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3 rounds: 30 squat cleans + 30 pull-ups + 800m run
Warm-Up

3 Rounds:
2 laps Ladder Ali Shuffle — lateral
250m Row
5 Squat Clean — (empty bar — technique: quick elbows, catch low)
10 Banded Pull-Aparts
10 Kip Swing

Strength

4 Squat Clean — Technique × 3 sets @ 70% (focus: receiving position, depth)
Pull-up Skill Work: 10 min (muscle-up progressions, strict volume, or kipping efficiency)

▸ Workout Test

3 Rounds:
30 (Squat Clean — 95/65 lbs | broken sets of ~5 → ~80-85% 1RM; 90 total reps = high volume)
30 Pullups — (bodyweight)
800m Run
Expect 30–50 min. Scale: 75/55 lbs, ring rows, 400m run. Drink water!
Compare to 1/3/25

Oly
Snatch High Pull + Snatch - 70% x (1+2), 75% x (1+2), 80% x (1+2) x 3 sets, 70% x (1+2)
Segment Snatch Pull (1") + Snatch Pull - 95% x (2+1), 100% x (2+1), 105% x (2+1) x 2 sets
Pause Back Squat + Back Squat - 75% x (2+1), 80% x (2+1) x 2 sets, 75% x (2+1)

3 Rounds
20-30 sec Weighted Plank x
10 Side Bend / side
Simply Complex - Week 6 of 12

Stretches

2 min Barbell Lat Smash — each side
2 min Hip Flexor Stretch — each side
2 min Hamstring Stretch — each side

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Weekly Update 7/26 - 8/1

7/26/2026

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7/26
▸ Strength

Squat Clean — Technique 4 × 3 @ 70% (focus: receiving position, depth)
Pull-up Skill Work: 10 min (muscle-up progressions, strict volume, or kipping efficiency)

▸ Test ⚑ Badger
Compare to 1/3/25

7/27
Max OHS
▸ Strength

Overhead Squat — Build to 1RM: 45%×5, 55%×3, 65%×2, 72%×1, 78%×1, 83%×1, 88%×1, 93%×1 — max attempt | Rest 3–5 min

Percentage-based — Prilepin zones applied. Record new 1RM.
Compare to 1/27/26
▸ Workout

Overhead Squat — 4-Min AMRAP Finisher @ 75% of today's max (~85% 1RM — Prilepin-aligned for sets of 3):
3 OHS
Snatch Balance — 3 (same weight)

75% 1RM = Prilepin's 70–75% zone.

7/28
Strength

Bulgarian Split Squats (RFESS) — 4 × 8 each leg (back rack, moderate barbell)
GHD Hamstring Curl — 3 × 8 (slow eccentric, band assist if needed)

▸ Workout

5 Rounds For Time:
Front Rack Lunge — 12 Barbell Reverse (65/45 lbs, alternating | ~65% 1RM)
Walking Lunge + Twist — 10 Step-Back with Rotation (5 each side | 25/15 lb plate | ~65% 1RM)
Box Jumps — 8 (24/20") — step down — bodyweight
Run — 200m

Cap: 28 min | Box jumps are bodyweight. Scale: 45/35 lbs lunges, 15/10 lb plate.

7/29
▸ Strength / Primer

EMOM 10 min:
Russian Twist — 10 with plate (25/15 lbs | ~65% 1RM) (odd minutes)
Jumping Jacks — 10 + 5 Burpees (even minutes) — bodyweight

▸ Workout

4 Rounds For Time (Rest 90 sec between rounds):
Run — 400m
Toes-to-Bar — 15 — bodyweight
Wall Balls — 15 (20/14 lbs | ~60% 1RM)
Double-Unders — 15 (or 30 Singles) — bodyweight
Score = total working time (subtract rest)

Cap: 30 min total | T2B, run, DU are bodyweight / machine. Scale: 200m run, knee raise, 14/10 lb WB.

7/30
▸ Strength

Deadlift — 4 × 4 @ 80% of 7/10 max (quality reps, lock in position)
Single-Arm DB Chainsaw Row — 3 × 8 each arm (off floor, controlled eccentric)

▸ Workout

For Time — Ascending DL / Pull-up Ladder:
Deadlift — 30 (185/125 lbs | broken sets of ~6–8 → ~70% 1RM) + 30 Pullups
Deadlift — 20 (205/140 lbs | broken sets of ~5 → ~80-85% 1RM) + 20 Chest-to-Bar Pull-ups
Deadlift — 10 (225/155 lbs | ~65% 1RM) + 10 Bar Muscle-ups (or 20 C2B)

Cap: 22 min | Pull-ups / muscle-ups are bodyweight. Scale: reduce loads by 20%.

7/31
▸ Strength

Bench Press — Warm-up then 3 × 6 @ 75%
DB Incline Press — 3 × 10 (moderate, neutral grip)

▸ Test ⚑ Jake
Jake
Run 800M
50 GHD Hip Extension
50 GHD Sit-up
15 Clean and Jerk @ 135 / 95
Run 800M
50 GHD Hip Extension
50 GHD Sit-up
15 Clean and Jerk @ 135 / 95
Run 800M
50 GHD Hip Extension
50 GHD Sit-up
Compare to 11/2/19

8/1
Strength

Back Squat — Build to 1RM: 50%×5, 60%×3, 70%×3, 80%×2, 85%×1, 90%×1, 95%×1 — max attempt
Back Squat — Post-max Volume: 4 × 3 @ 85% | Rest 3–5 min between heavy singles

▸ Workout

For Time — Descending Squat Chipper:
Squat Clean — 10 (135/95 lbs | ~65% 1RM)
Front Squat — 20 (115/80 lbs | ~60% 1RM)
Box Jump-Over — 30 (24/20") — bodyweight
Air Squats — 40 (full depth) — bodyweight
Wall Balls — 50 (20/14 lbs | ~55% 1RM)

Cap: 25 min | Box jump-overs and air squats are bodyweight. Scale: reduce loads 20%, 20" box, 14/10 WB.

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Alternative Athletics: Metabolic Conditioning

7/25/2026

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Palindrome chipper — symmetrical ascending/descending rep scheme
Warm-Up

3 Round:
400m Run — easy
10 Horizontal Kettlebell Swing (Figure-8) — rotations each direction (light KB)
10 Hip Circles — each direction
2 min Single-Unders — easy

Strength

10 Horizontal Kettlebell Swing (Figure-8) — 3 sets each direction (moderate KB)
10 Wall Balls — 4 sets (20/14 lbs | ~65% 1RM) — full hip extension

Workout

For Time — Palindrome Chipper:
60 Double-Unders — (or 120 Singles) — bodyweight
50 AbMat Sit-ups — bodyweight
40 Air Squats — bodyweight
30 Pushups — bodyweight
20 Pullups — bodyweight
10 Hang Power Clean — (135/95 lbs | ~65% 1RM)
— then reverse --
10 Hang Power Clean — (135/95 lbs | ~65% 1RM)
20 Pullups — bodyweight
30 Pushups — bodyweight
40 Air Squats — bodyweight
50 AbMat Sit-ups — bodyweight
60 Double-Unders — (or 120 Singles) — bodyweight

Cap: 30 min | Scale: ring rows for pull-ups, 95/65 lbs cleans.

Oly
Rest Day

Stretches

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Alternative Athletics — Squatting Focus

7/24/2026

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Back squat heavy 5RM + squat AMRAP | lower body strength & power
▸ Warm-Up

3 Rounds:
10 Air Squats — (pause at bottom)
10 Bootstrappers
10 Cossack Squat — (alternating, bodyweight)
10 Good Mornings — (empty bar)

Strength

Back Squat — Build to Heavy 5RM: 50%×5, 60%×5, 70%×5, 77%×5, 82%×5, 87%×5
10 Pause Back Squat — 3 sets @ 65% (2-sec pause)

Workout

AMRAP 14 min:
Back Squat — 10 @ 65% 1RM
Box Jump-Over — 8 (24/20") — bodyweight
Burpee Box Jump — 6 (24/20") — bodyweight
Back squats at 65% = Prilepin's high-volume zone. Box movements are bodyweight.

Oly

Snatch No Jump + Snatch Balance - 70% x (1+1) x 6 sets
Snatch Push Press + OHS - 70% x (3+1), 75% x (3+1), 80% x (3+1) x 3 sets
Back Squat Jump - 25% x 3 x 3 sets

3 Rounds
10 Bent Row
10 Single Leg DB RDL /s ide
max V-Ups

Stretches

2 min Couch Stretch — each side
2 min Deep Squat Hold — cumulative
2 min Pigeon Pose — each side

0 Comments

Alternative Athletics — Pushing Focus

7/23/2026

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High-rep pressing chipper | upper body pressing endurance & volume
Warm-Up

3 Rounds:
10 Ring Push-ups — (3-sec negative)
5 Handstand Push-up Negatives — (slow descent to AbMat)
10 CARS — each shoulder
10 Banded Pull-Aparts

Strength

6 DB Floor Press — 5 × (heavy — pause 1 sec at bottom, explosive press)
12 Side-lying DB Tricep Extension — 3 × (slow eccentric)

Workout

For Time — "The Push Chipper" (partition as needed):
50 Handstand Push-ups — (kip allowed) — bodyweight
50 Push Press — Shoulder-to-Overhead (75/55 lbs | broken sets of ~10 → ~65% 1RM)
50 Hand-Release Push-ups — bodyweight
Cap: 22 min | HSPU and push-ups are bodyweight. Scale: box HSPU, pike push-ups.

Oly

Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 1 x 4 sets
Clean + Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) x 4 sets
Front Squat + Back Squat - 2 + max reps (% of FS) - 70%, 75%, 80% x 3 sets

3 Rounds
max Ab Rollout
10 Weighted Sit-Up

Stretches

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Alternative Athletics - Jake — Pressing WOD

Alternative Athletics — Pulling Focus

Alternative Athletics: Metabolic Conditioning

Alternative Athletics — Legs

Alternative Athletics — Max Overhead Squat

Alternative Athletics - Heavy Pulling Test

Weekly Update 7/26 - 8/1

Alternative Athletics: Metabolic Conditioning

Alternative Athletics — Squatting Focus

Alternative Athletics — Pushing Focus

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