Alternative Athletics
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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
  • Nutrition
  • Events
  • Event Videos


Alternative Athletics

Picture
Last week’s locker WOD.

Alternative Athletics: 3 Steps

5/18/2022

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WARM-UP
3 sets:
10 PVC Pass-throughs
10 Banded pull aparts
10 Hollow Rock

3 sets:
:15 Handstand hold
:15 ring-dip hold (bottom)
:15 bar hang

2 sets:
3-5 strict handstand push-ups
5 Situps
3-5 Ring Dips
5 sit-ups
5 Pushups
5 sit-ups

NOTES
  • Begin the warm-up by using a light band to activate and mobilize the shoulders. Take your time here as we want to ensure the shoulders are prepared for Part B of the warm-up.
  • During the next 3 sets, we want to open up the top and bottom range of motion for the movements that are specific to this workout. During the holds you should be active to prepare the muscles and joints that are going to be used during the workout.
  • Allow :10 of rest between each movement to transition
  • Once you complete Part B of today’s warm-up, you should be able to go right into the movements you will do for the workout. These sets are just a warm-up so there is no need to push it. Stay slow and controlled, and transition slowly from movement to movement. If you feel good after 1 set, stop there.

RX / Intermediate
15-12-9:
strict handstand push-ups
*Complete 21 Situps after each set.
15-12-9:
Strict Ring Dips
*Complete 21 sit-ups after each set.
15-12-9:
Pushups
*Complete 21 sit-ups after each set.

BEGINNER
For time:
15-12-9:
Dumbbell Press
*Complete 10 sit-ups after each set.
15-12-9:
bench dips
*Complete 10 sit-ups after each set.
15-12-9:
Pushups
*Complete 10 sit-ups after each set.

Stimulus & Goals
  • Finish this workout in 12:00-18:00.
  • If upper-body gymnastics pressing is a strength of yours, this workout will be all about the sit-ups.
  • If you can’t perform the 15-12-9 rep scheme movements in 3 sets or less, scale the volume. Another way of scaling is completing 1:00 of max reps during the round of 15, 1:00 of max reps during the round of 12, and :30 of max reps during the round of 9 for all the movements. This will allow you to get in a good amount of work and not slow you down so much that it kills the stimulus of the workout.
  • If high-volume sit-ups destroy you, modify the reps to 15.


Strategy
  • If you’re a bodyweight ninja, get this thing done unbroken. This workout will come down to how fast you can perform sit-ups. The goal is under 15:00.
  • If this workout scares you a bit due to the amount of gymnastics pressing involved, break it up earlier than you think. There’s nothing wrong with breaking up the round of 15 into 3 sets and performing 2 sets for the round of 9.
  • Another way of approaching this workout is using the sit-ups as “rest.” The sit-ups will certainly give your upper body a break, so if you want to push for bigger sets, use the sit-ups to recover. 

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
MAIN LIFT
Deadlift
For load:
8 reps (105%)
10 reps (100%)
12 reps (95%)
– Rest 3:00

NOTES
  • Welcome to week 2 of the mechanics lifting cycle in which we are focused on building the base for our strength development.
  • Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.
  • Each set is meant to be unbroken. Feel free to rest at the top of the deadlift, but once the bar hits the ground, it should come right back up.
  • Rest about 3:00 between sets.
  • Look for next week’s percentages to go up and the reps to stay the same.

Workout 3: 15 min
ACCESSORY
4 sets:
12 GHD Hamstring Curl
15 weighted sit-ups
20 Banded Side Steps (moving right)
20 banded side steps (moving left)

NOTES
  • In Accessory, see the video below for the GHD glute hamstring raises.
  • Use a DB or medicine ball to weight the sit-ups. Feel free to increase the load with each set.
  • On the banded side steps, keep your feet far enough apart that you can keep tension on the band the entire time. Double looping the band may help.

Stretching: 10 min
Accumulate:
1:00 Doorway Pec Stretch / side
1:00 PVC Cuban Press Barbell
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Alternative Athletics: Max Front Squat

5/17/2022

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WARM-UP
1 set:
100/150-m Row
16 bodyweight split squats (8/leg)
30 Single-Unders

1 set:
100/150-m row
16 alternating bodyweight Lunge (8/leg)
30 single-unders

1 set:
100/150-m row
10-m bodyweight walking lunges
30 Double Unders

1 set:
100/150-m row
10-m barbell walking lunges (35/50 lb)
30 double-unders

NOTES
  • Use the warm-up as a primer for the workout.
  • The lunges progress each round to eventually reach what you will be performing in the workout. During this time, you should be focused on the positioning of your lunges and finding the correct width and length for your feet.
  • Slightly increase the pace on the rower in each round. By the last round, you should be at workout pace, if not faster.
  • Once you complete the final set in this warm-up, add load to your barbell and practice the walking lunge. Perform warm-up sets of 3 steps (reps) on each leg until your find your working weight.

Rx / Intermediate
7 sets for load:
1 Front Squat
​
BEGINNER
7 sets for load:
3 front squats

Post-workout:
5 sets:
10 KB / DB Side Bends / side
1:00 double KB front-rack hold

Stimulus & Goals
  • Build to a heavy weight and stay there for all 7 sets.
  • Perform these sets at 85-100% of your 1-rep max. Most people will find 90% to be right around the correct weight, but adjust based on how you’re feeling.
  • Rest 2:00-3:00 between sets.
  • Focus on moving heavy weight while maintaining the best positions. Success in the front squat depends on your ability to maintain a proper front-rack position throughout the lift, especially in the bottom of the squat. The better the front-rack position, the lighter the bar will feel.



Strategy
  • Perform a set of 10 with the empty bar and 1-2 sets of 5 reps at a lighter weight. From there, perform 1 rep at a time as you build to your working weight. For example, 5 reps at 135 lb, 5 reps at 185 lb, 1 rep at 225 lb, 1 rep at 245 lb, 1 rep at 275 lb, and stay there. The reason we’ll perform 1 rep at a time rather than sets of 2 or 3 is to preserve energy for your working sets. There’s no reason to tire yourself out by doing multiple reps, especially when you only have to do 1 at a time in the workout.

Competition: 90 min

Warm Up: 20 min
See Above

Workout 1: 15 min
AMRAP 12:
250 / 200m Row
20-m Front Rack Lunge (115 / 75 lb)
100 Double Unders

Stimulus & Goals
  • Aim to get 3+ rounds.
  • Finish the row in under 1:00 each time.
  • The double-unders should be done in no more than 4 sets throughout the workout, with the goal of finishing them in 3 sets or less.
  • The front-rack lunge should be considered a moderately light load. You should be able to complete 20 m in 2 sets or less.
  • Keep your heart rate under control in the fist 5:00 and turn it up a notch in the final few minutes.
Strategy
  • Find a pace that isn’t too fast in the beginning of this workout. The first 5:00 should feel relatively comfortable. Once you get to the halfway mark, turn it up a notch. Going too fast too soon will likely result in staring at your barbell or jump rope for too long.
  • Unless you think you can go unbroken on the double-unders for multiple rounds, you’re probably better off breaking them up from the start.
  • It’s perfectly fine to break the lunges into 2 sets. The amount of time you spend putting it down and picking it back up isn’t that costly if it’s done in a timely matter.

Work out 2: 20 min
Today’s Rx

Workout 3: 15 min
MAIN LIFT
Clean:
Every :30 for 10 sets:
3 Clean (50%)

1 set:
12 cleans (50%) (unbroken)
10 cleans (53%) (unbroken)
8 cleans (57%) (unbroken)
6 cleans (60%) (unbroken)

NOTES
  • In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads.
  • In the first portion of the workout, the 3 cleans should be unbroken and fast. Three reps should take no longer than :10 to complete, which gives you :20 to rest before the next set. If you are finishing 3 reps in :05-:06, you are really moving this weight. Great work!
  • In the second portion of the workout, each of the sets should be unbroken. This is not for time, so rest as long as you need between sets. Do not pick up the bar for the next set if you don’t think you can go unbroken. The focus of the workout and the cycle will be defeated if you break up the reps.
  • All reps should be performed as power cleans.

Workout 4: 15 min
ACCESSORY
7 sets for load and height:
3 High Pull Clean
5 Seated Box Jump

NOTES
  • In Accessory, use 80+% for the clean pulls and focus on speed through the middle of the lift.
  • Refer to the video demo for the seated box jumps. Increase the height of the box as you wish.

Stretching: 5 min
STRETCHING
2 sets:
:30 frog stretch
:30 Couch Stretch / leg
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CrossFit WOD: Eva

5/16/2022

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WARM-UP
On a 5:00 clock:
:30 Row (easy)
:30 row (moderate)

1 set:
200-m Run
10 Russian KB swing (workout weight)
10 Pushups
10 Kip Swing

1 set:
200-m run
5-10 Kettlebell Swing (workout weight)
5 kipping Pullups
10 kettlebell swings (workout weight)
5-10 kipping pull-ups

NOTES
  • Begin the warm-up with a 5:00 effort on the rower. Alternate between :30 of a steady pace and :30 of a faster pace. This can also serve as extra skill/conditioning work.
  • After the rowing, perform a quick set of running, Russian swings and pushing/swinging to loosen up the shoulders. This should be easy.
  • Finish the warm-up with a sightly faster run and 2 sets of KB swings and kipping pull-ups. Rest as needed between movements. If you don’t feel 100% warm afterward, that’s OK. Don’t spend a ton of time warming up. Instead, plan to use the first round as an extension of the warm-up.
RX
EVA
5 rounds for time of:
800-m Run
30 Kettlebell Swing (53/70 lb)
30 Pullups

INTERMEDIATE
4 rounds for time of:
Run 800 meters
30 kettlebell swings (35/50 lb)
30 pull-ups

BEGINNER
4 rounds for time of:
Run 600 meters
20 kettlebell swings (25/35 kg)
20 Ring Rows

Stimulus & Goals
  • Finish in under 45:00.
  • Complete all runs in less than 5:00
  • Complete KB swings in 3-4 sets and pull-ups in 4-5 sets.
  • Break up the sets early and often to maintain an 8:00/round average pace.

Strategy
  • No matter what your pace, ALWAYS start running immediately after your pull-ups and run all the way to your KB before the swings. You can move slow, but don’t waste time on transitions.
  • Only push the pace on the runs if you are going to push the pace on the swings and pull-ups. If you need more rest for those two elements, run slower to recover.
  • Break the swings into 3 sets of 10 and keep the pull-ups to 5-6 reps at a time. If you do this, and keep your rest breaks to :05-:10 long, you can move at a good pace.

Competition: 1 hr 25 min

Warm Up: 15 min 
See Above

Workout 1: 45 min
Today’s Rx

Workout 2: 15 min
ACCESSORY
4 sets for load and completion:
12 weighted Cossack Squat
20 side plank reach throughs / side
20 Hollow Rock
20 banded face pulls

NOTES
  • In Accessory – I, use a DB or KB that allows you to complete 12 weighted Cossack squats unbroken on every round. Feel free to increase the load across multiple sets as long as the reps are unbroken.
  • Use a thin band on the face pulls.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 reach, roll, and lift
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Alternative Athletics: 12 minutes

5/15/2022

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Warm Up
2 sets:
50 Jumping Jack
10 side-shuffle steps each direction
10 Samson stretches lunges
10 Hollow Rock
10 single-DB stiff-legged deadlift

Pre-workout:
Build to heavy 4-rep Reverse Lunges from rack.

RX
AMRAP 12:
20 GHD Sit-up
10 Dumbbell lunge (20/35 lb)
50 Double Unders
10 Dumbbell lunge

INTERMEDIATE
AMRAP 12:
20 GHD sit-ups to parallel
10 dumbbell lunges (20/35 lb)
:30 double-unders
10 dumbbell lunges

BEGINNER
AMRAP 12:
20 Situps
10 dumbbell lunges (10/15 lb)
50 Single-Unders
10 dumbbell lunges

Stretch:
2 sets:
:30 frog stretch
:30 Couch Stretch / leg

Competition: Rest Day
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Weekly Update 5/15 - 5/21

5/15/2022

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5/15
AMRAP 12:
20 GHD Sit-up
10 Dumbbell lunge (20/35 lb)
50 Double Unders
10 dumbbell lunges

5/16
EVA
5 rounds for time of:
800-m Run
30 Kettlebell Swing (53/70 lb)
30 Pullups

5/17
7 sets for load:
1 Front Squat

5/18
15-12-9:
strict handstand push-ups
*Complete 21 Situps after each set.
15-12-9:
Strict Ring Dips
*Complete 21 sit-ups after each set.
15-12-9:
Pushups
*Complete 21 sit-ups after each set.

5/19
7 sets for load:
3 Hang Power Clean

5/20
Fight Gone Bad
3 rounds for max reps of:
1:00 Wall Balls (14/20 lb)(9/10 ft)
1:00 Sumo Deadlift High Pull (55/75 lb)
1:00 Box Jumps (20 in)
1:00 Push Press (55/75 lb)
1:00 Row calories
Rest 1:00

5/21
​Roaming Diane
For time:
21 Deadlift (155/225 lb)
21-m Handstand Walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk
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Alternative Athletics: 3 Rep Deadlift

5/14/2022

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Warm Up Daily WOD
AMRAP 4:
10 alternating Cossack Squat
5 Leg Swing / leg (front and back)
10 alternating Reverse Lunges
5 Good Mornings + hops

WARM-UP Competition
2 sets:
1:00 Single-Unders
10 Snatch High Pull
10 Muscle Snatch
10 snatch push presses
10 snatch-grip Overhead Lunge
10 Alternating Spiderman Stretch + reach
– Use either a PVC or an empty barbell.

1 set:
10 Kip Swing on rings
10 jumping Ring Dips
5 Hang Snatch
5 Overhead Squat

1 set:
5 Low Ring Muscle Up transitions
10 Hang Squat Snatch

1 set:
5 Squat Snatch (light)
2-3 ring Muscle Up
4 squat snatches (moderate)
2-3 ring muscle-ups
3 squat snatches (workout weight)
– Rest as needed between movements.

NOTES
  • Use either an empty barbell or PVC for the first circuit. Ideally, complete all 4 snatch drills unbroken. Rest as needed between sets.
  • During the first circuit, work on: keeping the bar close to the body; keeping the eyes locked forward for all 40 reps; staying back on the heels; and stretching out the shoulders during both the pulling and pressing exercises.
  • Move through the 2 sets of RMU and snatch prep slowly, working on technique. No rush.
  • Rest as needed between movements during the buildup, but practice hitting each movement with speed. Perform all the snatches quickly, then rest.

Rx / Intermediate / Beginner
7 sets for load:
3 Deadlift

Post-workout:
3 sets:
20 GHD Hip Extension
20 GHD Back Extension

Competition: 1 Hr

Warm Up: 15 min
See Above

Workout 1: 10 min
Amanda
For time:
9-7-5
Muscle Up
Squat Snatch (135 / 95 lb)

Stimulus & Goals
  • Finish in 5:00-10:00
  • Keep each movement, each round, under 1:30.
  • Should be able to string together 3+ snatches and ring muscle-ups.
  • Move quickly through a low-volume couplet with high-complexity skills.

Strategy
  • Use a load for the snatches that allows you to string together a few touch-and-go reps, but opt for quick singles in the workout.
  • If you’re good at ring muscle-ups, go for large or unbroken sets. If you’re not, have planned rest breaks. Consider breaking each round into 2-3 sets, even if you can potentially do the first round unbroken.
  • Regardless of your strengths and weaknesses, attempt to perform the round of 9 at a fast pace, then pull back and be reserved during the round of 7, taking more rest than you think you should. Lastly, finish strong with a sprint through the round of 5.
  • When scaling the RMU, opt for low-ring transitions if you don’t have the skill. Otherwise, reduce the volume to 7-5-3, 5-4-3, or as low as 3-2-1 (keep the snatch volume the same). To the contrary, increase the RMU reps to 12-10-8 for an extra challenge.

Workout 2: 15 min
MAIN LIFT
Deadlift:
20-rep test

NOTES
  • If you are performing today’s class workout, use it as a warm-up for the 20-rep test. Do not build to a heavy set of 3 reps.
  • Today we’ll continue our new cycle for the CAP lifting program. In this cycle we are focused on building a base with the basic barbell movements of the back squat, strict press, and deadlift. We will also focus one day a week on barbell cycling and barbell stamina with the Olympic lifts.
  • In the first week, we will look to establish a 20-rep max in all three basic barbell lifts. We will use this weight to get our percentages for the rest of the cycle. At the end of this cycle, we will retest the 20-rep max.
  • The 20-rep test is tough both mentally and physically. Expect your mind to try to get your body to put the bar down multiple times throughout the attempt. If you have chosen the right weight, this should be a challenging test and your body will be able to prove you mind wrong.
  • It’s important that you feel ready to rock and confident about your attempt because you truly only get one attempt. Throughout your warm-up sets or the reps performed in class, gauge your ability to perform the weight for 20 reps. It’s important that you do not make this weight too light or too heavy. The last 5 reps of the 20-rep set should require every ounce of strength and mental fortitude.
  • Each athlete is different and the final weight may differ, but most athletes can perform a 20-rep test between 50-60% of their 1-rep max.
  • Remember, you can do anything you put your mind to.

Workout 3: 10 min
ACCESSORY 
3 sets:
15 Banded Side Steps (left)
15 Single leg banded hamstring curl (left)
15 banded side steps (right)
15 single-leg banded hamstring curls (right)

NOTES
  • Focus on quality positions rather than speed through 3 sets. Go slow and feel the burn!
  • For the side steps, move laterally in a quarter squat with the knees pushed out and the feet relatively straight. Never let your feet come closer than shoulder-width apart.
  • Place the band at either the base of the ankles or just below the knees for the sidesteps. For the hamstring curls, set up a band at the base of an upright/rig and lay prone with one heel hooked into the band. Move further away to increase the tension.

Stretching: 10 min
2 sets:
:30 alternating Scorpion Stretch
:30 pigeon pose / leg
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Alternative Athletics: 3 Round Partner

5/13/2022

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WARM-UP
3 sets:
1:00 Assault Bike, Row, Skierg, or Run
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across body)
10 Good Mornings
10 Air Squats

1 set:
10 Back Squat (35/45 lb)
10 back squats (add 10-45 lb to each side)
8 back squats (add 10-45 lb to each side)
5 back squats (add 10-25 lb to each side)
5 back squats (add 10-25 lb to each side)
5 back squats (add 10-25 lb to each side)
– Your next weight should be your starting weight.
– Take weight out of a rack.

NOTES
  • Follow the warm-up in order to get properly prepared for this test. It’s important that you feel ready to rock and confident about your attempt because you truly only get one. Throughout the warm-up perform 5-6 sets of 5-10 reps. Throughout these sets, gauge your ability to perform the weight for 20 reps. It’s important that you do not make this weight too light or too heavy. The last 5 reps of the 20-rep set should require every ounce of strength and mental fortitude.

Rx / Intermediate
3 rounds each for time with a partner:
400/500-m Row
21 Burpees
400-m Run

BEGINNER
3 rounds each for time with a partner:
200/250-m row
12 burpees
200-m run

Stimulus & Goals
  • 15:00-20:00
  • Conditioning workout. The rest should allow you to push at the high end of your overall capacity.
Strategy
  • In today’s workout, do not pace anything. We get 3:00 of rest after each round so we want to move as quickly as possible through each round.
  • Expect the run to be challenging — so much so that it is difficult to get started. After your last burpee, make yourself walk in the direction of your run — walking is a better start than hook-gripping your shorts. Just get yourself moving.

Competition: 1 hr

Warm Up: 15 min
See Above

Workout 1: 20 min
MAIN LIFT
Back Squat:
20-rep test
NOTES
  • Today we continue our new cycle for the CAP lifting program. In this cycle, we are focused on building a base with the basic barbell movements of the back squat, strict press, and deadlift. We will also focus one day a week on barbell cycling and barbell stamina with the Olympic lifts.
  • In the first week, we will establish a 20-rep max in all three basic barbell lifts. We will use this weight to get our percentages for the rest of the cycle. At the end of this cycle, we will retest the 20-rep max.
  • The 20-rep test is tough both mentally and physically. Expect your mind to try to get your body to put the bar down multiple times throughout the attempt. If you have chosen the right weight, this should be a challenging test and your body will be able to prove you mind wrong.
  • Each athlete is different and the final weight may differ, but most athletes can perform a 20-rep test between 50-60% of their 1-rep max.
  • Remember, you can do anything you put your mind to.

Workout 2: 15 min
Today’s Rx

Stretching: 10 min
2 sets:
:30 alternating standing Figure 4 stretch
:30 Standing Hamstring Stretch / side

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CrossFit WOD: Amanda

5/12/2022

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Picture
Warm Up:
2-3 sets:
• :20 at each movement.
PVC Pass-throughs
False-grip Ring Rows / bent-over rows
Air Squats
snatch push presses (behind the neck)
Alternating Overhead Lunge (PVC)

2-3 sets:
  • :20 at each movement.
  • Athletes may use a barbell or PVC:
    Low Ring Muscle Up transitions
    Muscle Snatch
    Overhead Squat     (reduce squat depth to keep proper overhead position)

Pre-workout:
Build up to heavy single squat or power Snatch.

Amanda
For time:
9-7-5
Muscle Up
Squat Snatch (95/135 lb)

INTERMEDIATE
For time:
12-10-8
Low Ring Muscle Up
9-7-5
Squat snatches (65/95 lb)

BEGINNER
For time:
12-10-8
Low Ring Muscle Up
9-7-5
Hang Squat Snatch (35/45 lb)

Stretching:
Accumulate:
1:00 Couch Stretch / leg
1:00 Foam Roll Upper Back

Competition: Rest Day
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Alternative Athletics: Sprints

5/11/2022

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Picture
WARM-UP
1 set:
1:00 Row, Assault Bike, Skierg, or Run
10 Scorpion Stretch (slow)
10 table tops (slow)

1 set:
1:00 row, bike, ski, or run
10 Good Mornings + hop
10 Leg Swing / leg

NOTES
  • Perform the same cardio movement in each set or change it up if you want.
  • Spend more time on the rower and/or bike if you feel like you need to warm up more.
  • If you are performing the workout on a C2 rower or bike, pre-set the workout on the monitor. Be sure to set this up prior to beginning the workout.

RX
10 rounds for time:
400-m Run
OR
400/500-m Row
OR
800/1,000-m Assault Bike
– Rest 2:00 between rounds.

INTERMEDIATE
10 rounds for time:
300-m run
OR
300/400-m row
OR
600/800-m C2 bike
– Rest 2:00 between rounds.

BEGINNER
10 rounds for time:
200-m run
OR
200-m row
OR
400-m C2 bike
– Rest 2:00 between rounds.

Competition: 75 min

Warm up: 10 min
See Above

Workout 1: 40 min
Today’s Rx

Workout 2: 15 min
SIT-UP CLIMB
For time:
30-25-20-15-10
GHD Sit-up
1-2-3-4-5
Rope Climb (15 ft)

Stimulus & Goals
  • 8:00-13:00
  • High-skill gymnastics workout. Expect your midline and hip flexors to be significantly fatigued, making the rope climbs more challenging.




Strategy
  • Try to perform each set of GHD sit-ups unbroken, but not blazing fast. We don’t want to get too out of breath before getting on the rope.
  • A lot of time can be made up on the rope climbs, especially if we are confident in our foot hook. On each rope climb, jump as high as you can up the rope and establish a solid foot hold. Minimize the amount of time you have to bring your knees to your elbows. Remember, your mid-section is going to feel non-existent.
  • On the larger sets of rope climbs, don’t start to climb unless you know you can get to the top. Failing a rope climb can add a minute or more to your time.

Stretching: 10 min
2 sets:
Lat Lacrosse Ball Roll / side
:30 Sit and Reach
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Alternative Athletics: Max Split Jerk

5/10/2022

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WARM-UP
3 sets:
10 Arm Circles forward
10 arm circles backward
10 Shoulder Press
:30 Skierg, Row, Assault Bike, or Run

1 set:
10 Push Jerk (35/45 lb)
5 Split Jerk (35/45 lb)
3 split jerks (add 10-45 lb to each side)
2 split jerks (add 10-25 lb to each side)
2 split jerks (add 10-25 lb to each side)
2 split jerks (add 10-25 lb to each side)
– Take bar out of a rack.

Pre-workout:
5 sets:
50-ft Handstand Walk

NOTES
  • Focus on improving the quality of your dip drive and consistency of your footwork. If the load is too heavy to focus on movement quality, reduce weight and perform extra warm-up sets.

RX / INTERMEDIATE
For load:
Split Jerk
5-5-3-3-3-1-1-1-1
​
BEGINNER
For load:
Split jerk
5-5-5-5-5-3-3-3-3-3

Competition: 80 min

Warm Up: 15 Min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 15 min
MAIN LIFT
Every :30 for 10 sets:
3 Clean s (40%)

1 set:
15 Clean (30%) (unbroken)
12 cleans (40%) (unbroken)
9 cleans (45%) (unbroken)
6 cleans (50%) (unbroken)

NOTES
  • In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads.
  • In the first portion of the workout, the 3 cleans are meant to be unbroken and fast. These 3 reps should take no longer than :10 to complete, which gives you :20 to rest before the next set. If you are finishing 3 reps in :05-:06, you are really moving this weight. Great work!
  • In the second portion of the workout, each of the sets should be unbroken. This is not for time, so rest as long as you need between sets. Do not pick up the bar for the next set if you don’t think you can go unbroken. The focus of the workout and the cycle will be defeated if you break up the reps.
  • All reps should be performed as power cleans.

Workout 3: 10 min
OBSTACLE JUMP
AMRAP 9:
15-ft Handstand Walk obstacle course
9 box jumps (30/36 in)
– Set up a 15-ft runway. At both the 5-ft and 10-ft markers, place two 45-lb plates side by side. To complete the handstand walk, traverse all 15 feet and both obstacles.

Stimulus & Goals
  • 3-5+ rounds
  • High-skill gymnastics workout that challenges you to work while tired.
  • Complete the handstand walk obstacle in 2:00 or less.
Strategy
  • When performing box jumps to a high box, use your hands to get down from the top.
  • If it is difficult to complete the handstand-walk obstacle within the designated time, consider a few options: Reduce the number of obstacles, take away the obstacles, or perform one of the other modifications below.

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