May 25, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Complete as many rounds and reps as possible in 4 minutes of:
100 Meter Run
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Rest 60 seconds, then when the running clock reaches the 5:00 mark, perform…

As many rounds and reps as possible in 4 minutes of:
10/7 Calorie Machine of Choice
10 Toes to Rings
10 Burpees to Rings

A.
Deadlift
Set 1: 18 Reps @ 50-55%
Rest 2:30
Set 2: 15 Reps @ 60-65%
Rest 2 minutes
Set 3: 10 Reps @ 70-75%

B.
Against a 2:30 clock, perform the following…
25 GHD Sit Ups OR Toes to Bar
100-Foot Handstand Walk
Max Power Cleans (185/135 lbs)
Rest 90 seconds between sets and repeat for a total of FOUR sets.

C.
Three sets of:
8 Tempo Glute Ham Raises

@ 31X1
Rest 30 seconds
8 Right Leg Bulgarian Split Squats
Rest 15 seconds
8 Left Leg Bulgarian Split Squats
Rest 90 seconds

D.
Three rounds of:
45 Second Superman Hold
45 Second Hollow Hold
150-Foot HEAVY Farmer Carry

Athlete Notes:

Core and handstand combos are something we see all the time throughout the season. This workout is meant to fatigue your midline to make the handstand walk difficult. For starters, please modify reps and distance to where you have at least 30 seconds to accumulate some power cleans at the end. The GHD sit-ups should be unbroken. If you opt for toes to bar we’re looking for 1-2 sets on those with a quick break if you have to. Work on kicking right up into that handstand walk and then this is a great time to practice being fast. Set shorter distance requirements for yourself but work on speed if that’s something you need to work on. Once you get to those power cleans stay over the bar and just keep pulling. The time goes quick on those and your goal should be to average a rep every 3-4 seconds. Short rest, then hit it hard again. Goal here is consistent number. Don’t go so hot round one that you blow up in round two.