February 11, 2022 – Competition Program

Primary Training Session

A.
Every 5 minutes, for 15 minutes (3 sets of):
15/12 Calorie Machine of Choice
25 foot Handstand Walk
10/7 Strict Pull-Ups
25 foot Handstand Walk
100 foot Sandbag Bearhug Carry (150/100)

B.
Complete 27, 21, 15 and 9 reps for time of:
Back Squats (185/125 lbs)
Strict Handstand Push-Ups

If you are comfortable taking the barbell from the floor and back racking it then do so but be safe. Otherwise you may take the barbell from a rack.

C.
Every minute on the minute for 16 minutes:
Station 1: 30 second Hollow Hold
Station 2: 20 Knee Tucks
Station 3: 45 second Side Plank (left)
Station 4: 45 second Side Plank (Right)

Athlete Notes:

All sorts of pushing in today’s workout. Your legs and arms should be on fire by the end of this. Each athlete is going to be quite different here. Pick where you’re going to push and pick where you’ll be a little more conservative. If you hammer out the first set of SHSPU but then can’t do more than a couple at a time for the 21’s, that probably wasn’t the best strategy. Ideally we are looking for each of these reps, the 27-21-15-9 of both squats and SHSPU to be done in no more than 3 sets. If they’re taking more then that we’d advise dropping the weight, or reducing the reps. Your arms are going to get smoked here holding the bar on your back so play with a grip that allows you to stay upright while squatting but allows you to relax your arms as much as possible. If you start failing reps, fast singles are quicker than doing a couple and taking a huge rest. Chip away and have some fun! Just for context, fast times are going to be in the 5-6 minute range.