May 12, 2021 – Competition Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 30 seconds per side
Psoas Pulse

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x 30 seconds per side

followed by …

Two sets of:
Wall Facing Squats x 10-15 reps
Plank Forward Taps x 10 reps (right)
Plank Lateral Taps x 10 reps (right)
Plank Forward Taps x 10 reps (left)
Plank Forward Taps x 10 reps (right)

A.
Back Squat
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Push Press x 2-3 reps
Rest as needed
Make these as heavy as you can handle.

D.
For time:
100 Wall Ball Shots (20/14 lbs)
80/60 Calorie Row
60 Toes to Bar
40 Strict Handstand Push-Ups
20 Burpee Pull-Ups
100-Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Athlete Notes:
Todays conditioning requires you to dig deep into the pain cave. Outside of the handstand movements, the majority of these exercises are just going to burn. Like usual, think about your plan for the workout before you start. Think about what kind of reps or paces you want to hold and even consider a backup strategy if you need so that you are not completely lost if/when your first plan does not work. General tips to the workouts are to push your strengths. A lot of people will over pace something trying to save a bunch of energy for something that is down the road and is hard for them. (usually strict handstand push ups) If they are something you struggle with then they are going to be hard either way, so save time in the areas you can so you can take some breaks between sets on things that you struggle with or at least just slow down the tempo.

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Amy Maschue
Amy Maschue
May 13, 2021 11:58 am

Some definite WINS today! I’m glad I took Wednesday off to let my legs recover, it helped. Felt solid today. A. 95/115/135/145/165/175 B. 85/100/110/115/120/125/130/130, haven’t haven’t hit these numbers in months! This cycle of jerks and Presses has helped!!! C. Worked up to 105 D. 30 minutes-ish????- my neighbor came over bearing gifts of fresh veggies from her garden???? had to stop and chat! Wall Balls felt smooth today, I cant remember the last time I said that????, however the bike trashed my legs. Toes to bar in sets of 10. Burpee pull ups unbroken. Handstand walks, meh… gave it… Read more »

Jessica Uehlin
Jessica Uehlin
May 12, 2021 9:31 pm

Wellll I didn’t sleep again last night. I was feeling it today, so I took a nap and a walk after work. Hope to get to the bottom of this sleep issue and make this work up tomorrow ????
Hope you had a great day, Tino!

Santino Marini
Santino Marini
May 13, 2021 3:30 am
Reply to  Jessica Uehlin

Ah! Whats going on? Hows your sleep hygiene?

Jessica Uehlin
Jessica Uehlin
May 13, 2021 6:48 pm
Reply to  Santino Marini

I’m really not sure. I haven’t changed my bedtime routine- magnesium, unwind by reading, then bed. Maybe the light on my phone? I never ever have trouble sleeping. But this week Has not been good. I’ve had some anxiety and things on my mind too…

Sabrina Quintão Pereira
Sabrina Quintão Pereira
May 12, 2021 7:08 pm

Hello!

A) Up to 165
B) Up to 100lb
C) Up to 75lb
D) 29:16 with SHSPU to a raise and Wall walks

Have a great day! ????

Santino Marini
Santino Marini
May 13, 2021 3:28 am

Enjoy your rest day Sabrina!

Giavanna Martin
Giavanna Martin
May 12, 2021 5:38 pm

A. 145/165/185/215/240/255
B. 130/155/175/185/185/185/195/195
C. Up to 145
D. 30:23 RX, strict HSPU were hard today. Was able to push the pace on the wall balls and rowing. Kept short sets on T2B with short rests

Hunter Britt
Hunter Britt
May 12, 2021 6:40 pm

Good job today!

Kathryn Salmon
Kathryn Salmon
May 12, 2021 4:57 pm

A: 145, 175, 205, 220, 235, 250
B: 125, 135, 145, 155
C: 135
D: 35 min scaled to
75 cal bike
60 cal row
60 T2B (sets of 7)
40 box hspu (sets of 5-8)
20 burpee PU
10 wall walks

Hunter Britt
Hunter Britt
May 12, 2021 6:40 pm
Reply to  Kathryn Salmon

Way to get it done! 10 wall walks is a burner to finish with!

Jacob Swartwout
Jacob Swartwout
May 12, 2021 1:35 pm

A. 195/230/270/290/330/350
B. 195/225/255/did 290 once and it felt terrible so stuck with 275 for the last 4 sets.
C. 185/195/205
D. 30:24 Rx I pushed the WB (50/25/25) the row and stayed consistent with 7s on the T2B. SHSPU are a work in progress. I maintained sets of 3.

Hunter Britt
Hunter Britt
May 12, 2021 2:54 pm

Just keep drilling those handstands. They will come along

Wilson Hopkins
Wilson Hopkins
May 12, 2021 12:13 pm

A. 95/111/130/140/160/170Kg
B. Skipped jerks, did Crossover Symmetry and strict press
C. All at 70Kg
D. Rx – 20:13
WB – 2:53 UB
Row – 3:36
T2B – 20/10/15/15; 8:48
SHSPU – 10/4/4/4/3/3/3/2/2/3/2
BP – just moved as fast as I could
HSW – 5’-15’ sections; smoked by this point

Santino Marini
Santino Marini
May 12, 2021 12:33 pm
Reply to  Wilson Hopkins

Everything was going awesome until those Hspu 🙂

Three tough but productive days!

Wilson Hopkins
Wilson Hopkins
May 12, 2021 2:28 pm
Reply to  Santino Marini

I know, every time. They are really tough on my shoulders so I have to go very slow and be cautious. They’re coming along slowly. Big/heavy week this week. Loved it.

Aron Megyik
Aron Megyik
May 12, 2021 10:35 am

Warm up done Lower back pain was really an issue today, and for some reason left ankle started to hurt when i load it, maybe from the rowing on the other day, not sure. Moving and weights were not really comfortable today, kept everything lower. A) 80-95-110-120-130-140kg B) 70-80-90 for doubles then 5×1 rep at 100kg C) quick doubles at 70-80-90, then a single at 100kg D) 18:55 RX WB 60-20-20 3:25 (i was pussy to go ub here) Row around 1300 cal all the way T2B 15-15-15-5-5-5 around 3 Min, HSPU arond 3:30 burpees were way too slow and… Read more »

Santino Marini
Santino Marini
May 12, 2021 12:32 pm
Reply to  Aron Megyik

Damn dude! It sounds like you’re falling apart! What going on??

Aron Megyik
Aron Megyik
May 12, 2021 1:10 pm
Reply to  Santino Marini

It kinda feels like I’ve lost (?!) some mobility and can’t really reach all the right position with the necessary confidence, feels a little odd in the left ankle and the hips. I’m doing always the mobility and even some extra gymnastics warm up, bodyweight warm up etc., without ~20 min. I couldn’t even move.
And that lower back, it’s the constant pain, that is a little bigger than usual.
And that half marathon tho…

Bobby Wallum
Bobby Wallum
May 12, 2021 9:45 am

Warm up done
A. Continuing the strong man stuff
Every 2:30 for 20 Minutes (8 sets)
15 calorie echo bike
25 foot yoke carry
365/405/465/505/565/605/645/705
That was heavy
B. Skipped jerks
C. Strict press
D. 18:17 RX
Wall balls unbroken in 3:08
Row was around 3:40
Toes to bar 22/11/10/7/5/5 finished at 9:55
Shspu 10 and then don’t remember but around 4 min
Burpee pull ups just moved
Hsw 25 foot unbroken segments about

Santino Marini
Santino Marini
May 12, 2021 10:13 am
Reply to  Bobby Wallum

Strongman Wednesdays! ????

Bobby Wallum
Bobby Wallum
May 12, 2021 10:21 am
Reply to  Santino Marini

I’m loving it!

Tyler Oliveira
Tyler Oliveira
May 12, 2021 4:55 am

A. 195-345
B. 175-265
C. 205×3/205×3/205×2
D. capped at 20:00 2/2 to time constraints – got 20 of the HSPU

Santino Marini
Santino Marini
May 12, 2021 5:15 am
Reply to  Tyler Oliveira

How’s everything feeling this week Tyler?

Tyler Oliveira
Tyler Oliveira
May 12, 2021 6:05 am
Reply to  Santino Marini

Not too bad! Heavy squatting multiple days in a row is tiring but I’m getting used to it

Masatomo Ueda
Masatomo Ueda
May 12, 2021 4:41 am

C. 25.02
I thought about reducing the volume to 75%, but I kinda stopped doing that, so it was RX reps-wise. 6 kg WB instead of 9, subbed rower with 42 cal air bike, subbed T2B (which I used to do all as “no reps” because I didn’t arch enough to get my feet behind my shoulders) with hanging leg raises, with feet getting at shoulder level.

Santino Marini
Santino Marini
May 12, 2021 5:15 am
Reply to  Masatomo Ueda

Did you hit the rest of the training?

Masatomo Ueda
Masatomo Ueda
May 12, 2021 5:36 am
Reply to  Santino Marini

Sure but the numbers are so small that are not noteworthy (squatted 1@220) ????????????

Santino Marini
Santino Marini
May 12, 2021 5:43 am
Reply to  Masatomo Ueda

They are note worthy as you’re recording YOUR progress 🙂

Dan Sharpe
Dan Sharpe
May 12, 2021 4:26 am

I’m new to this programming. Are we seriously intended to squat 3 days in a row? My legs are toast. Is there ever upper body strength training?

Santino Marini
Santino Marini
May 12, 2021 5:14 am
Reply to  Dan Sharpe

Baptism of fire! You’re joining toward the end of this cycle where the volume of squats has gradually increased over the last 6 weeks. PLEASE adjust accordingly so as not to overload. Next week will be the last week before we get into the new cycle.

Welcome to the community!

Dan Sharpe
Dan Sharpe
May 13, 2021 12:56 pm
Reply to  Santino Marini

Thanks for the info…good to know! I’ve been away from any heavy (sub 8 rep) lifting in a long time, so this is intense. I’m keeping weight moderate, and reducing some of the volume as needed.

Amy Maschue
Amy Maschue
May 12, 2021 10:00 am
Reply to  Dan Sharpe

It’s overload at first but you will get used to it. Listen to your body and rest when you need to. This week I am taking today off and hitting it hard tomorrow with this workout- my legs are toast today. Some weeks I can hang, others, it’s rough but my legs are soooo much stronger now. Been doing this programing for 4 years.
The programing works, stick with it, you won’t be disappointed. It’s well rounded so you get plenty of total body conditioning!! Welcome to the group!

Santino Marini
Santino Marini
May 12, 2021 10:12 am
Reply to  Amy Maschue

Thanks for your input Amy! Much appreciated ????????????

Dan Sharpe
Dan Sharpe
May 13, 2021 12:58 pm
Reply to  Amy Maschue

Thanks. Good call on the rest day. I did the same thing, and was able to complete the programming today without dying. Well, I did actually perish during the HSW at the end, after those HSPU….ughhh

Amy Maschue
Amy Maschue
May 13, 2021 4:50 pm
Reply to  Dan Sharpe

Haha, yes, that was tough buuuutttt…. we didn’t die, so there’s THAT????????????

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