Alternative Athletics: Test

WARM-UP
2 sets:
100-m jog
50-ft Toy Soldier
50-ft alternating quad stretch
50-ft High Knees in place
50-ft butt kickers
50-ft alternating Walking Lunge
50-ft Broad Jumps
50-ft skip for height
50-ft skip for distance

2 sets:
250-m Row
200-m Run

NOTES

• Increase pace across each of the first two sets.
• In the final two sets, dial in your pace for both the row and the run.

Test / Training
Jerry
For time:
2,000-m Row
1,600-m Run
2,000-m row

compare to 1/20/22

Stimulus & Goals

• 21:00-28:00 overall time.
• Row in 7:00-10:00.
• Runs in 6:00-9:00.

Strategy

• Run at a pace for the first mile that is fast, but sustainable. Your pace should be sustainable for another 400-m if you were asked to hold it for 2,000-m total.
• Plan on your row being :20-:30 slower than your best 2k. You want to hold a pace that allows you to push the second mile-run.
• You should still be able to get off the row and run the first 400 meters of your second run in 2:00 or less. After that, try to speed up.
• Give everything you have left in the final 400-m of the workout.

Competition: 85 min

Warm up: 15 min
See Above

Workout 1: 30 min
Jerry

Workout 2: 15 min
For load:
Every 1:30 for 10 sets:
3 Hang Power Snatch
– Above the knee.

NOTES

• Complete each lift at 60% or better based on the percentages of your 1-rep-max.
• Increase loading on every set. Each jump should be relatively small.
• Think about jumping the weight up to your overhead position and driving your elbows up and back to help keep the bar close. On the return, think about pushing the bar back to the hang position.

Workout 3: 15 min
4 sets:
10 single-leg GHD Hip Extension / leg
5 Weighted Box Step / leg (20 in)

NOTES

• Use a pair of DBs or KBs to add load to the box step-ups. Increase load across as many sets as possible.
• On the single-leg GHD hip extensions, move the foot platform back to make the movement easier. The more your hips are on the large pad, the easier the movement will be.
• Rest as needed between sets.

Stretching: 10 min
1 set:
200-m recovery walk
2:00 Foam Roll Quad