April 27, 2020 – Competition

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses

each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest

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 15:00, perform the following…

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Backpack Ground to Overhead
Station 5: 45 seconds of Prone Plank from Elbows

When the running clock reaches 40:00, perform the following:

Three sets of:
3-5 Wall Climbs OR 30 seconds of Side Plank with Elbow Extended each side
Rest 30 seconds
Bent Over Backpack Rows x 8-10 reps @ 2111
Rest 30 seconds
Overhead Triceps Extension x 10-15 reps @ 2010
(use any weighted object to which you have access)
Rest as needed

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.

Coaches Note:
The intention of today’s session is to get in some solid upper body volume. During the 20 minute EMOM, focus on the handstand holds and make sure to transition quickly to the backpack ground to overhead.

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest

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 15:00, perform the following…

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Alternating Dumbbell Snatches OR Kettlebell Swings
Station 5: 45 seconds of Prone Plank from Elbows

When the running clock reaches 40:00, perform the following:

Three sets of:
Half-Kneeling Arnold Press x 6 reps each arm @ 2111
Rest 30 seconds
Bilateral Dumbbell or Kettlebell Rows x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell Overhead Triceps Extension x 10-15 reps @ 2010
Rest as needed

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.

Coaches Note:
The intention of today’s session is to get in some solid upper body volume. During the 20 minute EMOM, focus on the handstand holds and make sure to transition quickly to the DB snatches or KB swings.

PRIMARY SESSION

A.
Every 5 minutes, for 15 minutes (3 sets):
30/22 Calories of Assualt Bike
500/400 Meter Row

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.

B.
Every 90 seconds, for 15 minutes (10 sets):
Slow Pull Snatch

*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 77.5% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 82.5% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 87.5% of 1-RM Snatch

C.
Take 15-20 minutes to build to today’s 1-RM Box Squat

Place box so that you are just below parallel at the seated position. Stance should be slightly wider than normal. Focus on reaching your butt back so that at the bottom position while sitting on the box your shins should be vertical. From their focus on spreading the floor and driving your chest up then snap your hips through as you reach extension.

D.
Tempo Back Squat x 5 reps @ 42X1
*Set 1 – 70% of 1-RM
*Set 2 – 65-70%
*Set 3 – 65-70%
Rest 2-3 minutes between sets.

E.
Complete rounds of 27, 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Toes to Bar

F.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Glute-Ham Raises x 10-12 reps @ 2011
Rest 90 seconds