They are here! We are working hard to get you video and strategy notes but, in the meantime, here is our suggestion for sequence of events:
IF you need to be as fresh as possible for the HSPU then proceed as follows:
Friday – Event 2A/2B; REST; (Event 1 if time zone allows for it)
Saturday – Event 1 (Event 3 for those who were able to do Event 1 on Friday); REST; Event 3
Sunday – Event 4
IF you are not worried about the HSPU volume / movement then proceed as follows:
Friday – Event 1; REST; Event 2A.2B if time zone allows for it
Saturday – Event 2A.2B (Event 3 for those who were able to do Event 2A.2B on Friday); REST; Event 3
Sunday – Event 4
Movement Considerations & Strategy Notes Event 1
Movement Considerations & Strategy Notes Event 2A.2B
Age Group Online Quarterfinals Blog Post
Wall Facing Handstand Push-Up Demo Video
Age Group Online Qualifier Event 1
Mobility + Activation
Standing Hamstring Side-Bend x 30 seconds per side
into …
Banded Hamstring Pulse x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps
Warm-Up
A.
Two rounds of:
60 Second Machine
100ft Dbl Dumbbell Overhead Carry (35-50/25-35lbs)
5 Superman/Hollow Kips on Pull-Up Bar
20 Walking Lunges (unweighted)
100ft Single-Arm Dumbbell Overhead Carry (50/35lbs)
5 Strict Pull-Ups
B.
Two sets of:
Farmers Hold Walking Lunges x 10-12 reps
Rest 60 seconds
60 seconds of Machine of Choice @ 70-75%
Rest 60 seconds
6-8 Rocking Box or no Box Bridges (slow and controlled)
Rest 60 seconds
60 seconds of Machine of Choice @ 70-75%
Rest 60 seconds
15 seconds of Pull-Ups (set 1)/Bar Muscle-Ups or Drill of Choice (set 2)
Rest 60 seconds
Game Pace Testing
One to Two sets at desired event pace of:
25-ft Dumbbell Walking Lunge (hang position)
10 Toes-to-Bar
Immediately followed by:
25-ft Dumbbell Walking Lunge (rack position)
5 Chest-to-Bar Pull-Ups
Immediately followed by:
25-ft Dumbbell Walking Lunge (overhead position)
1-3 Bar Muscle-Ups
Rest as needed
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…
Age Group Online Qualifiers Event 1
For time:
Three rounds of:
2 x 25-ft Dumbbell Walking Lunge (hang position)
20 Toes-to-Bars
Immediately followed by:
2 Rounds of:
2 x 25-ft Dumbbell Walking Lunge (rack position)
15 Chest-to-Bar Pull-Ups
Immediately followed by:
2 x 25-ft Dumbbell Walking Lunge (overhead position)
10 Bar Muscle-Ups
35-54: 50/35 lbs
55+: 35/20 lbs
Age Group Online Qualifiers Event 2A.2B
Mobility + Activation
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Tricep Stretch x 60 seconds per side
and then …
Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Y’s, T’s, W’s x 5 reps each
Banded Squats x 5 reps @ 3211
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee
Followed by…
One set of:
95/65 lb Power Clean (no foot movement) x 3 reps
Rest as needed
One set of:
115/75 lb Power Clean x 3 reps
Rest as needed
One set of:
135/95 lb Squat Clean x 3 reps
Rest as needed
General Warm-Up
At an increasing pace:
90 second machine @ 60% effort
3-5 Inch Worms
15-30 seconds of GHD Hold
30 seconds of Plate Hops
60 second machine @ 70% effort
3-5 Wall Walks
15-30 seconds of 1/2 GHD Sit-Up
30 seconds of Box Jump (step down)
30 second machine @ 80% effort
1-3 Chest to Wall Handstand Push-Ups
15-30 seconds of GHD Sit-Up
30 seconds of Box Jumps (step down)
Game Pace Testing
A.
Take 10-15 minutes to build to 75-80% of your max Clean
B.
Two rounds at game pace of:
1-3 Chest-to-Wall Handstand Push-Ups
6 GHD Sit-Ups
6-9 Box Jumps
Age Group Online Qualifiers Event 2A.2B
35-54:
10 Minute AMRAP:
6 Chest-to-Wall Handstand Push-Ups
9 GHD Sit-Ups
12 Box Jumps (30/24″)
55+:
10 Minute AMRAP:
6 Strict Handstand Push-Ups to 2″ riser
9 GHD Sit-Ups
12 Box Jumps (24/20″)
2.B
Immediately following Test 2A, athletes will have 5 minutes to establish:
1 Rep-Max Clean
Off-Season Bound Athletes
Mobility + Activation + Warm-Up
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
and then …
and finish with …
Two sets of:
Banded Clam Shells x 10 reps per side
Banded Fire Hydrants x 10 reps per side
A.
“Off-Season Bound”
Six sets of:
Tempo Back Squat x 2 reps @ 3211 @ 75-78%
Rest 2-3 minutes
B.
“Off-Season Bound” | Rigged Karen
For time:
150 Wall Balls
35-54: 20/14lbs to 10/9′
55+: 20/10 lbs to 9′
*Every break on the wall balls perform 7 Toes to Rings
TIME CAP = 15 MINUTES
C.
Three sets of:
12-15 Banded Straight Arm Press-Downs
12-15 Weighted GHD Back Extensions
Rest as needed
Off-Season Bound Athletes:
Is today the motivation you need to do Karen unbroken? 😉 You’ve got a classic benchmark workout with Karen today but we’ve added a twist! Every time you break you will need to perform 7 toes to rings. This means you want to find that balance between having confidence to pick the ball up to knock out a big set but to also not take too much rest when you do break. This is a great motivating workout to do more wall ball shots then you normally do!
Off-Season Bound Athlete | Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal
Five sets for times of:
25/20 Calorie Row
25/20 Calorie Echo Bike
Alternate for five full sets EACH with a partner or rest 1:1