March 25, 2022 – Competition Program

Please watch coach Holden and Hunter provide advice on how to tackle the Individual Quarterfinal Events

Primary Training Session
Individual Quarterfinals Event 4 – Warm-Up
Three sets of:
60 second Machine @ 70-75%
20 second Side Plank (each side)
20 Banded Good Mornings
20 Seated Banded Rows

Followed by…

Two to Three sets of:
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
10 Alternating Cossack Squats (each leg)
15 Push-Up Position Shoulder Taps (each arm)
20 Walking Lunge Steps
25 Banded Supinated Grip Pull Aparts

Individual Quarterfinals Event 4 Movement Prep
Against a 20 minute clock, perform the following…

Every minute, on the minute, for 5-6 minutes:
1 Clean and Jerk building to approximately 70-75% of your 1RM Clean and Jerk

Followed by…

Every 90 seconds, for 6 minutes (4 sets of):
1-2 Overhead Squats building to approximately 75-80% of your 1RM Overhead Squat

Followed by…

Every minute, on the minute, for 4-5 minutes:
1 Bench Press building to approximately 75-80% of your 1RM Bench Press

When the clock reaches 20 minutes, restart the clock and begin….

“Individual Quarterfinals Workout 4”
“The Other Total”
Clean
Bench Press
Overhead Squat

30 minute time cap

*FOR ALL OF THESE WORKOUTS, PLEASE BE SURE TO NOTE THE SUBMISSION DEADLINES AND PRIORITIZE FINISHING THE REQUIRED WORKOUTS BEFORE THEY ARE DUE.

At the end of the 30 minute time cap, allow yourself 10-15 minutes to rest, then….

Individual Quarterfinal Event 1 Prep
Two sets of:
60 seconds of Machine of Choice @ 70-75%
6 Dumbbell Walking Lunges (1×50/35 lb)
6 Front Racked Walking Lunges
6 Overhead Walking Lunges
Rest 60 seconds
60 seconds of Machine of Choice @ 70-75%
4-6 Handstand Push-Ups
Rest 15 seconds
3-4 Handstand Push-Ups to 3.5/2″ Deficit
Rest 15 seconds
2 Strict Handstand Push-Ups
Rest 60 seconds

PLEASE REVIEW THIS VIDEO FOR EFFICIENCY TIPS ON DB FRONT RACK LUNGES

Game Pace Testing
At Desired Game Pace:
12 Dumbbell Walking Lunges (50/35 lbs)
10 Handstand Push-Ups
10 Front Racked Walking Lunges
6 Handstand Push-Ups to 3.5/2″ Deficit
8 Overhead Walking Lunges
4 Strict Handstand Push-Ups

“Individual Quarterfinals Event 1”
For time:
50 Dumbbell Walking Lunges (50/35 lbs)
30 Handstand Push-Ups
40 Front Racked Walking Lunges
20 Handstand Push-Ups to 3.5/2″ Deficit
30 Overhead Walking Lunges
10 Strict Handstand Push-Ups

15 minute time cap

**If you are an athlete that needs to prioritize the ring muscle ups over the handstand push-ups, then we would advise performing workout 2 BEFORE workout 1.

*FOR ALL OF THESE WORKOUTS, PLEASE BE SURE TO NOTE THE SUBMISSION DEADLINES AND PRIORITIZE FINISHING THE REQUIRED WORKOUTS BEFORE THEY ARE DUE.

OPTIONAL AND PREFERABLY PERFORMED 1-2 HOURS AFTER THE PRIMARY SESSION FOR THOSE PERFORMING THE IQF’S:

Individual Quarterfinal Event 2 Warm-Up
Two to Three sets of:
30 seconds of Machine @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Machine @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Machine @ 80-85%
Alternating Single Leg Squat to low box x 6-8 reps each leg
Rest 60 seconds
30 seconds of Machine @ 80-85%
Ring Pull-Up x 4-6 reps
Rest 60 seconds

Followed by…

Game Pace Testing
Two to Three rounds of at desired event pace of:
10 Alternating Pistols
10 GHD Sit-Ups
3 Muscle-Ups

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!

Rest 5-10 minutes, and then…

“Individual Quarterfinals Event 2”
Three rounds for time:
30 Alternating Pistols
30 GHD Sit-Ups
10 Muscle-Ups

15 minute time cap

*FOR ALL OF THESE WORKOUTS, PLEASE BE SURE TO NOTE THE SUBMISSION DEADLINES AND PRIORITIZE FINISHING THE REQUIRED WORKOUTS BEFORE THEY ARE DUE.