Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. WARM-UP
2 sets: 1:00 Single-Unders 15 Shoulder Press w/ a thin band 15 Banded pull aparts 10 Pushups 10 Shoulder Press (empty bar) 3 sets: 5 Push Press – Build-in load to workout weight. 3 sets: 5 Box Jumps 5 Kettlebell Swing – Rest :30 between sets NOTES
Pre-workout: EMOM 9: 1 Push Press – Build in load. RX JACK AMRAP 20: 10 Push Press (75/115 lb) 10 Kettlebell Swing (35/53 lb) 10 Box Jumps (20/24 in) INTERMEDIATE AMRAP 20: 10 push presses (65/95 lb) 10 KB swings (26/44 lb) 10 box jumps (20/24 in) BEGINNER AMRAP 20: 10 push presses (35/45 lb) 10 KB swings (18/26 lb) 10 box step-ups (12/20 in) Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 20 min Jack Workout 2: 20 min 2 rounds: 50 Double Unders 40 GHD Sit-up 30 alternating DB Renegade Row (35/50 lb) 20 double-DB sumo deadlifts 10 Bar Muscle up Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball upper back / side 1:00 lacrosse ball calf roll / leg
0 Comments
WARM-UP
5:00 Row, Assault Bike, or Skierg 3 sets: 12 Dumbbell Deadlift 9 dumbbell front squat 6 Box Jumps 3 sets: 5 tall power clean (empty bar) 1 set: 5 Clean (empty bar) 3 cleans (building in weight) 2 cleans (building in weight) 2 cleans (building in weight) – Your next weight should be your starting weight. NOTES
RX 5 rounds for time: 24/30-cal Assault Bike – Rest 2:00 between rounds. INTERMEDIATE 5 rounds for time: 17/24-cal bike – Rest 2:00 between rounds. – Athletes may use any bike. BEGINNER 5 rounds for time: 10/15-cal bike – Rest 2:00 between rounds. – Athletes may use any bike. Post-workout: Accumulate: 100 GHD Sit-up Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 2 Clean (78%) 4 sets: 2 cleans (80%) NOTES
Workout 2: 25 min Today’s Rx Workout 3: 10 min 5 sets: 6 Pendlay rows – Build to a heavy set of 6. NOTES
Stretching: 10 min 2 set: :30 Yoga - Cobra Position :30 Samson stretches / side Hey Y’all: Once again, Hypoxia was a great event. The venue was a little crowded and chaotic, but spectators were super courteous, moving so everyone could see their athletes. The administrators also did a great job of keeping everything on time. Thanks once again to the Copper City for its 11th year hosting this beast of a competition! Both teams representing Alternative Athletics did well. Final placing, I believe, was 10th and 13th. If you want to look it up on Copper City's Facebook page, the team names were "No Rep" and "No Warm Up Required." My favorite team name this year was "The Young and The Breathless;” not sure where they were from, but they got best team name in my book. Below are pictures and videos of the workouts. I don't have full details on weights and reps. The first workout was the one you may have seen competitors practicing at the gym. Two heavy cleans, then push-ups and wall balls, trading off with your partner every two minutes. First the women partnered up, then the men. The second workout consisted of three team members working through weighted box steps, sandbag snatches and sandbag lunges. The fourth teammate rowed for calories until everyone else in the AMRAP completed a full round. Then a new person switched to the rower.
The third workout was hex bar jumping deadlift and burpees. One partner did odd rounds while the other did even-rep rounds. The women partnered up first, followed by the men. After a mandatory five-minute rest, the weight went up on traditional deadlifts and competitors did it all again.
The fourth workout was an eight-minute AMRAP. Each athlete did one round, followed by their partner, of: 20 heavy rope singles, 10 kettlebell swings and two wall walks. After the AMRAP, athletes had two minutes to get as many heavy thrusters as possible. Like the previous workouts, the women went first, followed by their male teammates.
Afterwards, of course, there were festivities:
WARM-UP
1 set: 200-m Run 20 Air Squats 10 Broad Jumps 1 set: 200-m run 15 med ball front squats (14/20 lb) 20 mountain climbers 1 set: 200-m run 15 medicine-ball push presses to target (14/20 lb) 10 Up-Downs 1 set: 200-m run 10 Wall Balls NOTES
Pre-workout: 5 sets: 3 Hang Power Clean and Jerk RX 4 rounds for time: 20 Wall Balls (14/20 lb) (9/10 ft) 400-m run Intermediate 4 rounds for time: 20 wall-ball shots (10/14 lb) (9/10 ft) 400-m run BEGINNER 4 rounds for time: 15 wall-ball shots (6/10 lb) (9/10 ft) 200-m run Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 3 sets: 2 Snatch (78%) 4 sets: 2 snatches (80%) NOTES
Workout 3: 15 min 5 sets: 3 snatch lift-offs – Perform all 5 sets at 105% of your 1-rep max. NOTES
Stretching: 10 min 1 set: 1:00 Foam Roll Quad 1:00 Couch Stretch / side Warm Up
1 set: :20 Jumping Jack :20 Kip Swing :20 Plank (on hands) :20 unweighted Good Mornings :20 plank Shoulder Taps – Rest :10-:20 between intervals. 1 set: :20 jumping jacks :20 kipping leg raises :20 ring-dip hold (top) :20 Superman :20 Bear-crawl – Rest :10-:20 between intervals. 1 set: :20 knees-to-chest :20 jumping ring dips – Rest :10-:20 between intervals. 2 sets: :30 Toes-to-Bar :30 Ring Dips – Rest :20 between intervals. 3 sets: 1-3 GHD Hip Back Extension – Rest 1:00-1:30 between sets. RX For reps: 1:30 max reps Toes-to-Bar 1:00 rest 1:30 max reps Ring Dips 1:00 rest 1:30 max reps GHD Hip Back Extension 1:00 rest 1:30 max distance Handstand Walk INTERMEDIATE For reps: 1:30 max reps knees-to-armpits 1:00 rest 1:30 max reps Ring Dips 1:00 rest 1:30 max reps GHD Hip Extension 1:00 rest 1:30 max reps handstand shoulder taps BEGINNER For reps: 1:30 max reps Hanging Knee Raises 1:00 rest 1:30 max reps Pushups 1:00 rest 1:30 max reps Good Mornings (empty barbell or training bar) 1:00 rest 1:30 max reps Shoulder Taps in a plank Post-workout: 1 set: Max distance double-KB Farmer Walks – Use a pair of KBs that you can perform at least 200-meters. Competition: Rest Day Stretch 10 ATY Drill 5 reach, roll, and lift 12/4
RX For reps: 1:30 max reps Toes-to-Bar 1:00 rest 1:30 max reps Ring Dips 1:00 rest 1:30 max reps GHD Hip Back Extension 1:00 rest 1:30 max distance Handstand Walk 12/5 RX 4 rounds for time: 20 Wall Balls (14/20 lb) (9/10 ft) 400-m run 12/6 RX 5 rounds for time: 24/30-cal Assault Bike – Rest 2:00 between rounds. 12/7 JACK RX AMRAP 20: 10 Push Press (75/115 lb) 10 Kettlebell Swing (35/53 lb) 10 Box Jumps (20/24 in) 12/8 RX 5 rounds for time: 11 Front Squat (95/135 lb) 55 Double Unders 12/9 RX 5 x 2:00 rounds for reps: 14/20-cal Row 10 lateral burpees over the rower Max-rep Chest-to-Bar Pullups – Rest 1:00 between rounds. 12/10 RX 7 sets for load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk – Athletes may power or squat clean and push or split jerk, but the complex must be unbroken. WARM-UP
1 set: 1:00 Row 10 Scorpion Stretch (slow) 10 table tops (slow) 1 set: 1:00 Row 10 Good Mornings + hop 10 Leg Swing / leg 1 set: 1:00 row 10 Burpees NOTES
RX / Intermediate AMRAP 30: Max calorie Row – Starting at 0:00 and every 3:00 after perform 10 burpees. BEGINNER AMRAP 20: Max calorie row – Starting at 0:00 and every 2:00 after perform 5 burpees. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min For time: 30-25-20-15-10: GHD Sit-up 10-20-30-40-50-meter: Handstand Walk Stimulus & Goals
Stretching: 10 min 3 sets: :30 Lacrosse Ball Roll / Foot :30 hamstring stretch / leg :30 Sit and Reach (straddle) WARM-UP
5:00 Assault Bike, Row, or Skierg 1:00 Foam Roll Upper Back 1:00 frog stretch 1:00 Couch Stretch (each leg) 2 sets: 10 plate squats (10 lb) :30 hang from a bar (supinated grip) 2 sets: 10 back-rack elbow rotations (empty barbell or training bar)(10/side) :20 bottom of Front Squat hold 2 sets: 5 clean Deadlift (empty barbell or training bar) 5 hang High Pull Clean 5 tall power clean 1 set: 5 Clean (empty barbell or training bar) 3 cleans (building) 3 cleans (building) 1 clean (60%) NOTES
RX 5 rounds for time: 36 Double Unders 12 Thruster (55/75 lb) 1 Rope Climb (15 ft) – Rope climb begins from the seated position. INTERMEDIATE 5 rounds for time: :30 double-unders 12 thrusters (55/75 lb) 1 rope climb (15 ft) BEGINNER 5 rounds for time: 36 Single-Unders 12 thrusters (35/45 lb) 3 Pull-to-Stands Post-workout: 4 sets: 3 Weighted Pull up 4 wide-grip Weighted Pull up 5 Strict Pullup Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 2 Clean (60%) 4 sets: 2 cleans (65%) NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min Every 2:00 for 4 sets: 12 barbell Bulgarian split squats (6/leg) – Build to a heavy 6 reps on each leg. NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side Warm Up:
8 sets: :20 Air Squats :10 bottom of squat hold
Burgener Warm up 3 Sets 3 High hang dip and drive - Upright torso in the dup, fully extend the legs and hips 3 High hang dip and drive + elbows up - Upright torso in the dup, fully extend the legs and hips before bending the arms 3 High muscle snatch - Keep the bar close, punch the ceiling 1, 2" drop squat - Holding the bar overhead, drop into an overhead squat that is 2 below your standing position (shallow squat) 1, 4" drop squat - Holding the bar overhead, drop into an overhead squat that is slightly lower than the last squat (above parallel) 1, 6" drop squat - Holding the bar overhead, drop into an overhead squat that is at parallel 3, full drop squats - Holding the bar overhead, drop into a true overhead squat RX / Intermediate For load: Muscle Snatch 3-3-3-3-3 Power Snatch 2-2-2-2-2 Squat Snatch 1-1-1-1-1 BEGINNER For load: hang muscle snatches 3-3-3-3-3 Hang Power Snatch 2-2-2-2-2 Hang Squat Snatch 1-1-1-1-1 Post-workout: 5 sets: 5 Sots presses Competition: Rest Day Stretching Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
Categories |