May 18, 2021 – Competition Program

Primary Training Session
Mobility & Activation
Band Assisted Hip Flexor Stretch

x 30 seconds per leg
Band Assisted Perfect Stretch x 30 seconds per leg
Banded Hip Rotations x 30 seconds per leg

Glute Activation Warm-Up

Warm-Up Flow
Four rounds at increasing intensity of:
20 Overhead Squats (20/15 kg)
8-10 Strict Supinated Grip Pull-Ups
5 Wall Walks

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B.
Every 90 seconds until you miss the same weight twice build to a 1-RM in the following complex:
Deadlift + Clean + Hang Clean

Start 100 lbs below your 1-RM Clean and build to todays heaviest complex
Males increase load by 10 lbs every set.
Females increase load by 5 lbs every set.

C.
Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (225/155 lbs)
75-Foot Handstand Walk (or double obstacle – ramp and stairs)

Compare results to April 13, 2021.

Athlete Notes:
Today’s session has you working on toes-to-bar volume paired with heavier ground to overhead and followed by a higher skill movement. If you feel strong with your handstand walks then add in an obstacle course or ramp! Just make sure that you are testing the same version of the workout that you did on April 13, 2021.

Your forearm strength will be what most likely fatigues first, so you may want to think about breaking up the toes-to-bar earlier then normal. Stay as relaxed as you can with your grip on the ground to overhead, and try a fast double followed by quick singles if you’re up for it. Turn your hands out to the side for your handstand walks and try to stay relaxed as you walk. If you are doing wall climbs then work on efficiency of your descent (master the flop). If you start feeling forearm fatigue then quickly come down for a short break. Keep it loose today!