May 10, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
15 Supinated Grip Band Pull-Aparts
15 Pronated Grip Band Pull-Aparts
15 Banded Face Pulls
30 Second Elbow Side Plank (each side)

Followed by…

Two sets of:
25 Foot Single Leg Pogo Hop (each leg)
Rest as needed

Followed by…

Two sets of:
50 Foot Double Leg Pogo Hop
Rest as needed

Followed by…

Ten reps of:
Box Jump for Max Height
Rest as needed

A.
Ten sets of:
Strict Press x 3 reps @ 70%
Rest 60 seconds between sets

B.
Ten sets of:
Close Grip Bench Press x 3 reps @ 70%
Rest 60 seconds between sets

C.
Individual Option:
Three rounds for time of:
15 Handstand Push-Ups
30 Alternating Single Leg Pistol Squats
15 Burpee Box Jump Overs (24/20″)
90 Foot Handstand Walk (30 foot increments)

Team of 2 Option:
Three rounds for time of:
15 Handstand Push-Ups Partner 1
15 Handstand Push-Ups Partner 2
30 Synchronized Alternating Single Leg Pistol Squats
15 Synchronized Burpee Box Jump Overs (24/20″)
90 Foot Handstand Walk (each – same time – 30 foot increments)

Team of 4 Option:
Three rounds for time of:
60 Handstand Push-Ups*
20 Worm Squats
20 Burpee Over the Worm
90 Foot Handstand Walk*

*For the handstand push ups, rotate clockwise in the following order: handstand hold, handstand push-up, rest station 1, rest station 2. Rotate whenever.
**On the handstand walk, two partners will kick up first and walk 30 feet, once they have passed the halfway point (marked by a cone) the second pair can kick up. When both pairs have made the 30 feet pair 1 can return. Continue that until each teammate has gone 90 feet.

D.
Three rounds of:
15-20 Dumbbell Arnold Presses
15-20 Dumbbell Bent Over Reverse Flyes
Rest 1-2 minutes between sets

Athlete Training Notes
Our individual option today is a whole bunch of skills mixed in with some grit. We’re looking for 2-3 sets on all your rounds of handstand push ups. The volume will add up and when you factor in the burpees and handstand walking you’re going to experience a lot of shoulder fatigue. The last thing you want is to be reduced to singles on this. Up next we’ve got 30 pistol squats. Work on a smooth rhythm here. This is also one of the few opportunities you’ll have to shake your arms out so make sure you’re doing so during these reps. One of the big things on pistols is extension at the top before dropping the non-working foot. Make sure that you’re hitting full standard on all your reps. After the pistols we’ve got 15 burpee box jump overs. A good pace for these is to aim for one rep every 4-6 seconds. This is a big opportunity to make up some time if you’re just able to stay consistent here. The last thing you want is to be 1 second slower per rep when you don’t have to be – before you know it that adds up to 45 seconds over the course of the workout. As small as it seems, small things add up to big things! Our last movement is going to be a 90 foot handstand walk, 30 feet at a time. If you’re good at handstand walking then aim for 30 foot unbroken increments. If you’re still learning then just get the 90 feet done in any way you can. If you don’t have them yet then you’ll sub 9 wall walks instead! Managing shoulder fatigue is going to be the name of the game, and this is something that we see tested all too often at semi’s and the games! Shoulder endurance is huge!