December 18, 2020 – Competition Program

Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

followed by …

Every 3 minutes for 9 minutes of:
60 second Goblet Squat Hold (32/24kg)
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Build to 85-90% of your 1-RM Power Snatch, and then…

Every 2 minutes, for 16 minutes (8 sets):
Power Snatch + Overhead Squat x 1.1.1 @ 75-80% of your 1-RM Power Snatch

Perform a power snatch followed by an overhead squat, drop the bar and reset then repeat for a further 2 reps.

C.
For time:
60/40 Calorie Assault Bike
40 Toes-to-Bar
20 Devils Press (50/35 lbs)
100-Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds

x 60 seconds
Rest as needed
Strict Ring Dips x 8-12 reps @ 3011
Rest as needed