November 16, 2021 – Competition Program

Primary Training Session

A.
Every 30 seconds, for 5 minutes (10 sets):
2 Strict Muscle-Ups

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 2 Deficit Parallete Strict Handstand Push-Ups
Station 2: 20 Second Ring Support Hold + 20 Second Ring Dip Hold
Station 3: 12-15 Toes-to-Bar

D.
Ten sets for times of:
3 Power Cleans (225/155 lbs)
9 Chest-to-Bar Pull-Ups
15 Wall Ball Shots (30/20 lbs)
Rest 30 seconds

Please note your times for each set if possible, then sum them for your overall working time. If you’re unable to catch your times for each set, stick to exactly 30 seconds of rest and then subtract 4 minutes and 30 seconds from the overall time on the clock at completion. The preference is to note your individual set times because it will show you where and how your performance dropped off and help inform how you may need to tackle workouts in the future with a better understanding of your energy systems and strength endurance.

E.
For quality and muscle activation:
50 Banded Lat Pull Downs
50 Banded Face Pulls

Athlete Notes:

Today we have a fun little spin off the workout “Holleyman”. The original workout is written as 30 rounds for time of 5 wall balls, 3 handstand push-ups, and 1 power clean. We’ve condensed the rounds down to 10 and tripled the reps. We also switched around the handstand push-ups to chest-to-bar pull-ups to get some good pull-up volume in! What’s the reason for the 30 seconds of rest? We want each round to be a sprint, and we want it to be consistent as possible. Elite athletes will finish each round in under 60 seconds, which would make this a 2:1 work:rest ratio. That rest hopefully is enough for you to chalk your hands, take a deep breath, and prepare to hit the next interval with the same intensity as the last. Our advice would be to do singles on the power cleans unless this weight is something you can fling around for 8-10 reps unbroken no problem. Then, your goal should be to go unbroken on the chest-to-bar pull-ups AND the wall balls, despite the fact that it is a heavy wall ball. The wall balls are the part of the workout where you need to mentally stay checked in. A lot of time can be lost by simply dropping the ball. Please pick a weight for the wall ball that you could do 30 reps unbroken if you were fresh. We don’t want to detract from the intended stimulus by setting the wall ball down multiple times each round. If in the later rounds you have to break it into a couple sets, that’s understandable, but your goal should be to hang on as best you can!