May 6, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…

–T-Spine Pulse on Bench
–Band Distracted Pec Stretch

Followed by…

Individual Option:
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Squats
Station 3: 10 Ring Rows + 10 Push-Ups
Station 4: 3 Wall Walks + Handstand Hold the Remainder
Station 5: Rest

Team Option:
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 10 PVC Pipe Pass Throughs + 10 Synchronized PVC Pipe Overhead Squats
Station 3: 10 Synchronized Burpee Pull-Ups
Station 4: 3 Synchronized Wall Walks + Handstand Hold the Remainder
Station 5: Rest

A.
Every 2 minutes, for 16 minutes (8 sets of):
Behind the Neck Jerk + Overhead Squat

Set 1: 70% of 1RM Snatch
Set 2: 75% of 1RM Snatch
Set 3: 80% of 1RM Snatch
Set 4: 84% of 1RM Snatch
Set 5: 88% of 1RM Snatch
Set 6: 92% of 1RM Snatch
Set 7: 95+% of 1RM Snatch
Set 8: 95+% of 1RM Snatch

B.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch (from above the knee)

Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

C.
Option A:
For time:
20 Overhead Squats (185/125lbs)
500 Meter Row
30 Foot Handstand Walk*
2 Seated Legless Rope Climbs (controlled descent)
20 Strict Wall Facing Handstand Push-Ups
2 Seated Legless Rope Climbs (controlled descent)
30 Foot Handstand Walk*
500 Meter Row
20 Overhead Squats (185/125lbs)
*Perform 1 pirouette every 10 feet during the handstand walks.

Option B:
For time:
20 Overhead Squats (60% of 1RM Snatch)
500 Meter Row
50 Foot Handstand Walk (no pirouette)
2 Legless Rope Climbs OR 10 Burpee Pull-Ups
20 Strict Handstand Push-Ups
2 Legless Rope Climbs OR 10 Burpee Pull-Ups
50 Foot Handstand Walk (no pirouette)
500 Meter Row
20 Overhead Squats (60% of 1RM Snatch)

D.
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 15-25 GHD Sit-Ups
Station 2: Rest

*Pick a rep count that you can maintain unbroken sets with.

Athlete Training Notes
We’ve got two options coming up today. Option A is straight out of semi-finals from last year. Option B is a very similar version just with the skills changed slightly to make sure you’re still getting a good training stimulus. Check back to the leaderboards before you start to give yourself a ball park time to shoot for. That said, the best way to approach this one is going to be whatever allows you to mitigate shoulder fatigue as much as possible going through that gauntlet of gymnastics skills. Most folks will benefit from going 2-3, maybe even 4 sets on the first 20 overhead squats. After that you’ll probably want to row a pace that is somewhat similar to the 300’s you rowed during the open this year. It’s not a blazing pace, but it’s a good solid strong pace that still allows you to come off and hit the next movement. Up next we start the gauntlet. If you’re hitting option A it’ll be the 30 foot handstand walk with 1 pirouette every 10 feet. If you’re hitting option B then we’ll just walk through a standard 50 feet. After that we’ve got either 2 seated legless rope climbs with a controlled descent or 2 regular legless rope climbs or 10 burpee pull-ups if you don’t have a rope available. For these it’s all about not missing reps. You want to test your limits, but not at the risk of failing because failing a legless is catastrophic. It’s better to be a little conservative here and try to make up time elsewhere. Our next movement is going to be 20 wall facing or 20 regular strict handstand push ups. Aim for 2-4 sets here to get the reps done. If you looked back to some videos of semi’s last year it’s somewhat comical because some of the ladies didn’t even go up to their feet at all during the climb/hspu/climb portion. Once you’ve finished those 20 we’re going back up the ladder and these next 2 legless rope climbs are the workout for most folks. If you can get through these unscathed it’s largely smooth sailing. Again, don’t risk failure here because a missed rep is impossible to come back from. After that we’re back to the handstand walk, then it’s time to rip a bit on the row, probably the same pace as you started because it’ll be fatigued and we’ve still got one more set of overhead squats coming up. On those you’re looking for 2-3 sets again to get them all done, and that’s it!