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Alternative Athletics: 10 min

10/1/2022

WARM-UP
3 sets:
:30 mountain climbers
50-ft Bear-crawl
10 PVC Pass-throughs
10 Scap Pull up
10 Pushups
:20 hamstring scoop stretch / leg

1 set:
10 Push Press (empty barbell)
8 push presses (light load)
7 push presses (workout weight)

1 set:
:10 hanging L-sit hold
3-5 Strict Pullup
2 L-Sit Pullups

1 set:
5 Push Press
2-3 L pull-ups
– Use workout weight.

NOTES

Move at a faster pace through the general warm-up to work up a light sweat.
After the general warm-up, perform 3 sets of descending reps to build up to workout weight for the push press.
Progress to the L pull-up with L holds and strict pull-ups. Scale as needed.
Finish the warm-up with one round of the workout at a faster pace. Use this to decide if you plan to break up the pull-ups from the beginning or later on.

Pre-workout:
On a 8:00 clock for load:
Build to a 2-rep Push Press from the floor

RX
AMRAP 10:
5 Push Press (95/135 lb)
3 L-Sit Pullups

INTERMEDIATE
AMRAP 10:
5 push presses (65/95 lb)
3 Strict Pullup

BEGINNER
AMRAP 10:
5 push presses (35/45 lb)
3 banded strict pull-ups

Stimulus & Goals

8-12 rounds.
Push presses unbroken.
Shoulder fatigue from holding the arms overhead the entire workout.

Strategy

Knockout the 5 push presses as soon as you finish the 3 pull-ups. Then, take a larger rest before going back to the pull-up bar.
Push press as quickly as possible to minimize time spent with the load on your body. However, ensure you’re still achieving a full-lockout.
Break the pull-ups up as needed to maximize quality of movement. We’d rather see 3 good singles and 3 unbroken reps where the knees and feet fall below the hips.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
5 x 3:00 rounds for reps:
200-m Medicine Ball Run (14/20 lb)
Max reps Wall Balls
– Rest 1:00 between rounds.

Stimulus & Goals

Runs in less than 1:30.
Pick up the medicine-ball by the 1:45 mark of each round.
Complete 20-30 WBS, or more, each round.

Strategy

Run at a hard, but not a sprint pace. Leave some energy in the tank to go for large sets on the wall ball shots.
Today, practice larger sets, even if it means sabotaging later rounds. It’s okay to fizzle out on the the back-end of the workout if it means you exposed yourself to larger sets at the start of the workout.
Move with a slower cadence on the wall-ball shots to manage your heart rate. Literally squat slower and breathe at the same time. Alternatively, drop AFAP and stand AFAP to increase your cycle time, but expect the heart rate to go up quickly.

Workout 3: 15 min
Deadlift
1 set:
10 reps (40%)
8 reps (50%)
6 reps (60%)
Max unbroken reps (70%)
– rest 2:00 between percentages.

NOTES

This is our last week within this cycle performing the deadlift. Throughout these last four weeks, we have been building up our stamina with this lift.
The goal is to get as close as possible, or to surpass, the 10-rep threshold. Just as in previous weeks, these are meant to be unbroken reps. So, once you put the barbell down, the attempt is over.
Rest 2:00-3:00 between each percentage.
Base the percentages off of your 1-rep max.
Next week, we will begin a mini-cycle with box squats and shoulder presses.

Workout 4: 15 min
Every 3:00 for 15:00:
8 Bulgarian split squats (8/leg)
15 barbell Good Mornings

NOTES

Use a pair of DBs for the rear foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets. One leg may appear to be weaker than the other — that is a good thing to note. Use a very light load for the good mornings.

Stretching: 10 min
3 sets:
:30 reach, roll, and lift
30 Banded pull aparts

schedule:

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