Mobility, Activation & Warm-Up
Over the Shoulder Barbell Stretch x 60 seconds per side
Pec Smash x 60 seconds per side
followed by …
Two rounds of:
200 Meter Run
15 Single Arm Banded Presses
15 Bent Over Reverse Flyes
15 Lateral Raises
45 Seconds of Arms Only Echo/Assault Bike
A.
Eleven sets of:
Strict Press x 3 reps @ 65%
Rest 60 seconds between sets
B.
Semi-Finals 35-54 Athletes:
Three rounds for time:
24 Box Jumps (24/20″)
12 Front Squats (135/105 lbs)
6 Rope Climbs to 15′
Semi-Finals 55+ Athletes:
Three rounds for time:
24 Box Jumps/Step-Ups (24/20″)
12 Front Squats (105/75 lbs)
6 Rope Climbs to 12′
Non Semi-Finals Athletes:
Three rounds for time:
20 Box Jumps/Step-Ups (24/20″)
10 Front Squats
5 Rope Climbs OR 15 Strict Pull-Ups
35-54: 105/75 lbs
55+: 75/55 lbs
Time cap: 15:00
C.
Three sets of:
10-12 Ring Rows (elevate feet if you want to make it more difficult)
Rest 30 seconds
GHD Hip Extensions x 15 reps @ 2112
Rest as needed
Cooldown
10 Minute easy bike while completing cross arm body stretch per arm and manual tricep stretch per arm.
General Training Notes
Strict Press
One less set this week but 5% increase in load!
Conditioning
The goal for today is find a good rhythm with your movements. Find a good cadence on the box jumps (step down, no bounding). Try to open up that rack position so the bar can sit comfortably there and you can stay unbroken every set on the squats. We have a lot of volume on the rope climbs so (1) be safe and (2) work on a really solid clamp with your feet. The front squat + rope climb combo will have your core working hard so try to use your legs as much as you can on the climbs.
Strict Handstand Push-Up Scaling Options
Dumbbell L-Seated Press
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Dive Bomber Push-Ups x Double the reps
Strength Finisher
Feel free to add weight on your hip extensions as long as you are adhering to the tempo.
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Strict Press Prep
20:00-15:00 – Strict Press Sets
15:00-20:00 – Conditioning Prep
20:00-35:00 – Conditioning
35:00-40:00 – Clean Up
40:00-50:00 – Upper Body Finisher
50:00-60:00 – Cooldown
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