March 30, 2020 – Competition

PLEASE READ:

Hey crew! I hope everyone is staying safe and controlling what they can control. Look after yourself and those closest to you and if we all do that we can get through the craziness sooner rather than later.

The original plan with regard to programming was to incorporate the IOQ2 qualifiers which were scheduled to start March 23rd. They have been delayed until April 6th hence why this cycle has went a little longer. Now with Granite Games being postponed to 2021 and potentially other sanctionals, who knows how the rest of the season will look. Our plan is to hold off for one more week to see if we get more info on IOQ2. If all is well the program will incorporate the two weeks of qualifiers starting April 6. If they decide to cancel completely we will start the new cycle April 13th after a transition week from April 6-12. Hopefully things will have begun to get better by this point and you guys will have full or at least more access to equipment to train. Until then we will continue to do our best to provide options for all our online community, limited equipment or no equipment. We love you guys and want to make sure we keep you fitnessing through this tough time.

Please let me know if you have any questions and hopefully by the end of this week we will be able to give you more guidance with regard to what’s coming up on the program.

Keep training hard and making the most of the situation. For many this is the perfect opportunity to dial in mobility and nutrition. Many of you will come out the other side healthier 🙂

At Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Two sets of:
60 seconds of Running or Down Ups
30 seconds of Divebomber Push-Ups

60 seconds of Alternating Reverse Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers

30 second Goblet Squat hold at the bottom
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Three sets, for max reps, of:
60 seconds of Push Ups
Rest 60 seconds
60 seconds Burpee Jump Backs*
Rest 60 seconds
60 seconds Jumping Lunges
Rest 60 seconds

*Burpee Jump Backs are like burpees, but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.

When the running clock reaches 35:00, perform the following…

Three sets of:
Plank or Handstand Shoulder Taps x 20 each arm
(Advanced Version)
Bent-Over Reverse Flyes x 10-15 @ 1013
(use small water bottles if you have them, or just closed fists and focus on controlling your muscle contraction)
Bench Dips x 10-15 reps @ 2111
(these can be performed on a chair, couch or any stable surface that will support your load)

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Divebomber Push Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Three sets, for max reps, of:
60 seconds Shoulder to Overhead
Rest 60 seconds
*60 seconds Dumbbell or Kettlebell Hang Snatches
Rest 60 seconds
60 seconds Front Rack Alternating Lunges
Rest 60 seconds

*Alternate arms every 3 reps

When the running clock reaches 35:00, perform the following…

Three sets of:
Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011
Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111
Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Primary Session

A.
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers

x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges x 4-6 reps (slow and controlled)

Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

B.
Four sets of:
Jerk Grip Push Press + Overhead Squat + 6 Overhead Walking Lunge Steps
Rest as needed

Work as heavy as you can safely handle.

C.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch
(mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)

D.
Four sets for times of:
20 Bar-Facing Burpees
15 Thrusters (135/95 lbs)
10 Bar Muscle-Ups
Rest 3 minutes

These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again. Note times for each set, but I want to see full effort for each of the four sets.

E.
Three sets of:
Dumbbell Rollback Extensions x 8 reps
Rest as needed
Single-Arm Dumbbell Rows x 8 reps each arm @ 21X1
Rest as needed
*Overhand Deadlift Hold (Axle Bar if possible) x 30 seconds

*Pull the barbell out of the rack (not from floor). Bar weight should be as heavy as possible and no switch grip or hookgrip.