February 3, 2024 – Competition Program

Primary Training Session
Individual warm up:
Every 4 minutes, for 12 minutes (3 sets of):
10 Dumbbell Thrusters (35/25lbs)
10 Hang Clean and Jerks (35/25lbs)
10 Dumbbell Deadlifts (35/25lbs)
25 Foot Handstand Walk

Team warm up:
Every 4 minutes, for 12 minutes (3 sets of):
10 Worm Thrusters
10 Worm Push Press
25 Foot Handstand Walk wit 3 pirouettes (all 4)

A.
Every 2 minutes, for 16 minutes (8 sets of):
4 Power Jerks @ 70%

B.
Five sets of:
5 Close Grip Bench Press @ 70-80%
Rest 90-120 seconds between sets

*Goal is slightly heavier than 2 weeks ago.

C.
Partner Option:
Four rounds for time of:
30/24 Calorie Row (two ergs, at the same time)
20 Total Deficit Handstand Push-Ups (4/2″) (split reps, one partner works while the other partner holds a handstand)
30 Toes to Bar (one partner works while the other partner hangs)
20 Synchronized Goblet Hold Alternating Pistol Squats (35/16lbs)

Individual Option:
Four rounds for time of:
30/24 Calorie Row
15 Deficit Handstand Push-Ups (4/2″)
25 Toes to Bar
20 Goblet Hold Alternating Pistol Squats (35/16lbs)
TIME CAP = 30 minutes

D.
Three sets of:
10 Dumbbell Z Press
Rest 30 seconds
10 Dumbbell Chest Supported Rows
Rest 60-90 seconds

E.
Three rounds of:
15 Ab Wheel Rollouts
25 Straight Arm Ceiling Reaching Crunches

Athlete Training Notes:
We’ve got another Saturday partner workout coming up today. This one is going to require a lot of communication between you and your partner. For both the individual and team options you’ll want to row at a pace that takes around 90-100 seconds to complete the calories. From there for teams you’ll be looking to chip away at these handstand push-ups in as few sets as possible. Make sure that you’re ready to start as soon as your partner holds that handstand and then come down a couple reps short of failure. The last thing you want is to be failing reps in a high skill movement like this. For individuals your goal should be to finish the handstand push-ups in 2-3 sets or less. After that we’ll move to the toes to bar where teams will want to again communicate your reps. The grip will start to place a part in this as you’re required to hold while the otehr parter is completing reps. Make sure you’re making quick switches and again coming down before anyone reaches failure. For individuals you’ll be looking to complete the toes to bar in 2-3 sets or less just like the handstand push-ups. The last movement is a newer one. Teams have seen synchro pistol squats in previous years but this time we’re adding in the wrinkle of holding a kettlebell. Make sure you’re synchronized at both the bottom and top of each rep. For individuals you’ll just want to chip through these at a consistent pace, nice and smooth, focus on your balance on each rep. The time cap shouldn’t be too much of a problem but you’ll need to be faster than 8:30/round to beat it.