January 1, 2020 – Competition

A new training cycle begins on Monday, January 6 and will focus on helping athletes prepare for the second International Online Qualifier of the season – in which athletes can qualify for at least FOUR sanctioned competitions. Training is always more fun with friends, so please let them know there is no better time to get started!

A.
Three sets for times:
100 Double-Unders
10 Strict Handstand Push-Ups
50-Foot Unbroken Handstand Walk
Rest 3-4 minutes

B.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed

Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.

C.
Four sets of:
Pause Deadlift x 10 reps @ 65%
Rest as needed

*Pause 2-3 seconds at the mid-patella, and then continue to full knee and hip extension.

D.
For time:
50 Pull-Ups
50 Overhead Squats (75/55 lbs)
30 Chest-to-Bar Pull-Ups
30 Overhead Squats (95/65 lbs)
10 Bar Muscle-Ups
10 Overhead Squats (135/95 lbs)

*Use one barbell and switch out your own weights.

Compare results to November 20, 2019.

E.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Reverse Hypers x 8-10 reps @ 2011
(add more weight to the reverse hyper this week)
Station 2 – Bent-Over Reverse Flies x 10 reps @ 2010
Station 3 – GHD Sit-Ups x 15 reps

*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.