May 15, 2021 – Competition Program

Primary Training Session

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Mobility & Activation
Wall Slides

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x 8-10 reps
Y’s

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x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Banded Squats x 10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your regular row pace. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds

Warm-Up Flow
For max calories:
5 Minutes of Assault Bike

Rest 2 minutes and then. . .

Three sets of:
2 Minutes of Assault Bike @ above max average from 5 minute test
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
For time:
21 Thrusters (135/95 lbs)
12 Muscle-Ups
15 Thrusters (185/125 lbs)
9 Muscle-Ups
9 Thrusters (205/145 lbs)
9 Muscle-Ups

Time Cap = 15:00

Rest until the running clock reaches 20:00, and then…

For time:
40/30 Calorie Assault Bike
30 Devils Press (50/35 lbs DBs)
20 Dumbbell Box Step Overs (50/35 lbs DBs to 24″/20″)
40 Strict Handstand Push-Ups
20 Dumbbell Box Step Overs (50/35 lbs DBs to 24″/20″)
30 Devils Press (50/35 lbs DBs)
40/30 Calorie Assault Bike

Time Cap = 20:00

B.
For time:
150-Foot Handstand Walk
60 Alternating Pistols
150-Foot Handstand Walk

C.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

Athlete Notes:
We are finishing off the week strong with a three part workout. Part one is to test strength and skill, part two is to test conditioning and grit, and finally part three is to bring it back to skill movements. Think of these as three individual workouts and perform your best on each one without worrying about what is to follow. There are eight different types of exercises in the conditioning pieces so make sure that you are getting a good warm up going in to this.

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Jessica Uehlin
Jessica Uehlin
May 15, 2021 7:52 pm

A) 13:43 Rx weight but bar MU I was slow on the last set of thrusters
A2) 19:20
B) 10:23
C) done

Thanks for everything Tino!! Hope your day was awesome!

Wilson Hopkins
Wilson Hopkins
May 15, 2021 5:46 pm

A1. 12:12. Scaled to 135/155/185
A2. Rx – Cap +30 DPs; wanted that second 40 cals so bad but HSPU got me again.
B. Rx – 14:53
HSW – 10’-20’ sections
Pistols – UB in 1:57
C. Done with 43Kg

Kathryn Salmon
Kathryn Salmon
May 15, 2021 5:45 pm

Mobility and warmup done

A: 12:45!!!! I actually made it within time cap. Scaled to C2B, 85, 105, 125

Utter fail scaled to 30# but should have gone lower, hit cap on 2nd set of step overs (finished whole thing around 30 min)

B: scaled to wall walks and band assisted pistols 20 min (it was the wall walks…)

C: 65-75 and done

Aron Megyik
Aron Megyik
May 15, 2021 11:45 am

Did class wod again via Zoom
For time
100 bp
100 air sq
100 abmat sit up
100 push ups
100 lunges
Time: 17:03
Not so fast, last time (in December) it was 15:30 ????????‍♂️
Did some outdoor training in the afternoon, but that was ist. Will probably do this session tomorrow.

Have a nice weekend!

Bobby Wallum
Bobby Wallum
May 15, 2021 6:12 am

Been fighting a little sickness but gave it a go
A1.
Rx 9:43 if it was supposed to be 6 MU 10:13 if it was 9 MU as written..in my head it was 6 then realized it was 9 so finished ????‍♀️
Rest until 15:00 (short on time)
A2.
RX Cap+40 Cals .. just couldn’t really breath well here

That was it for today hopefully Monday I’ll be feeling better

Santino Marini
Santino Marini
May 15, 2021 10:15 am
Reply to  Bobby Wallum

Hope you feel better buddy! Rest up and let you’re body recover!

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