April 23, 2022 – Competition Program

Primary Training Session
Warm-Up
Against a 2 minute clock, perform the following…
15/12 Calorie Assault Bike
10 Toes to Rings
5 Single Arm Dumbbell Overhead Squats (each arm) (50/35)
Push-Up Plank Hold the Remainder of the Interval
Rest 2 minutes between sets and complete a total of FOUR sets (16 minutes)

A.
Three sets of:
3-Position Snatch @ 50-60%
(High Hang Snatch + Hang Snatch

+ Snatch)
Rest as needed

Followed by…

Every 90 seconds, for 15 minutes (10 sets) of:
Power Snatch + Snatch

Sets 1-3 = 50-60% of 1-RM Snatch
Sets 4-6 = 60-70% of 1-RM Snatch
Sets 7-10 = 80% of 1-RM Snatch

Followed by…

*If you are feeling good than continue to the next portion. If you are tired today then move on from snatches now.*

Every 90 seconds, as long as possible:
Snatch x 1 rep

Begin at 80% and add 5-10 lbs each lift

B.
For time:
100 Foot Handstand Walk
50 Wall Balls (30/20lbs)
25 Toes to Bar
100 Foot Handstand Walk
25 Toes to Bar
50 Wall Balls (30/20lbs)
100 Foot Handstand Walk

C.
Three sets of:
8-10 Dumbbell Z-Press
Rest 15 seconds
8-10 Dumbbell or Kettlebell Chest Supported Rows
Rest 15 seconds
8-10 Dumbbell Bench Press
Rest 15 seconds
8-10 Supinated Grip Strict Chest to Bar Pull-Ups
Rest 90 seconds

D.
Using a reverse hyper, accumulate the following, not for time…

50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.

*If you don’t have access to a reverse hyper, perform the following…

Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glue Bridges
Rest as needed

Athlete Notes:

Rounding out today’s workout we’ve got a gymnastics/shoulder burner headed your way. We want to see how well you handstand walk when your shoulders and core are both blown up. The goal on the handstand walks should be unbroken increments based on what your abilities are. If you could go 100 feet unbroken then try to maintain 25 foot unbroken increments. If you’re just learning, then just get it done however you have to! Anywhere in between that and pick a goal for yourself and stick to it! After the handstand walk you’ll move to 50 wall balls. Don’t let this trap you. Breaking here is not a terrible call especially when wall ball breaks tend to be shorter than gymnastics breaks. Splitting this up to save your shoulders isn’t a bad idea at all. Next you’ll move to 25 toes to bar. We’re looking for 1-3 sets here. Small fast sets isn’t a bad idea to reduce time under tension, but you have to be diligent about your rest time. You’ll then move back to another 100 foot handstand walk, followed by 25 more toes to bar. At this point the goal is to get through those movements in as few sets as possible. Your shoulders will probably be screaming at you, but just try to hang on and keep moving! One you finish the toes to bar you’ll move back to another 50 wall balls. If you can go unbroken here then you’ve got some darn impressive shoulder endurance (or you just went too slow on the rest).. we’d advise smart breaks and being even smarter about your rest because you’ve still got one more 100 foot increment to walk on your hands and that’s really hard to do if you can’t feel your arms! Try to stay checked in during this workout and set mini goals you can check off as you go!