Mobility, Activation & Warm-Up
250 Meter Row (Easy)
200 Meter Pec Activation Walk
250 Meter Row (Medium)
Three sets, not for time, of:
100 Meter Sprint Row (Sprint Start + Powerful Strokes until 100 Meters reached)
10 Right Plank Pulls
10 Left Plank Pulls
3 Kick up to Handstand
1 Wall Climb
A.
Four sets of:
3-4 Hang Muscle Snatch + 4 Overhead Squats 30-40% of 1-RM
Rest as needed
Followed by…
Take 15 minutes to build to a heavy Overhead Squat
B.
Every minute, for 10 minutes, complete:
Slow Pull Snatch
Sets 1-5: 70-75%
Sets 6-10: 75-80%
C.
Loosely Event 1 Quarterfinals
35-54:
For time:
50 Single Arm Dumbbell Walking Lunges (25 per arm)
30 Handstand Push-Ups
40 Front-Rack Walking Lunges (20 per arm)
20 Handstand Push-Ups
30 Overhead Walking Lunges (15 per arm)
10 Strict Handstand Push-Ups
70/50 lbs
55+:
For time:
50 Single Arm Dumbbell Walking Lunges (25 per arm)
20 Handstand Push-Ups
40 Front-Rack Walking Lunges (20 per arm)
15 Handstand Push-Ups
30 Overhead Walking Lunges (15 per arm)
10 Strict Handstand Push-Ups to 3″” riser
50/35 lbs
Time cap: 15:00
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
D.
Accumulate:
50 Alternating V-Ups
Athlete Notes:
We are tackling a version of Event 1 from the Quarterfinals! We are mixing in some heavy single dumbbell lunge variations along with handstand push-up variations! Today is about learning what hand position nuance works best for each variation of the lunge. Know where you are at with your shoulder endurance so that you can stay moving on the handstand push-ups and not hit a wall. Take some time to get properly set up with your handstand push-up position and use today more as a ‘deep learning’ session versus time.
Optional Additional Work Sessions
*Please choose to perform only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Three sets of:
1500 meter row*
*First 700 meters at 2k pace
*Next 500 meters at 5k pace
*Final 300 meters at SPRINT pace
Rest 2-3 minutes between sets