May 10, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two to Three sets of:
60 seconds of Banded Monster Walk
20 Banded Pull-Throughs
50-Foot Kettlebell Overhead Carry
50-Foot Kettlebell Farmer’s Carry
5 Kettlebell Windmills (each arm)
10 Single-Leg Romanian Deadlifts (each leg)
30-45 second Nose-to-Wall Handstand Hold

A.
Three sets of:
Snatch Pull + Power Snatch + 2 Hang Power Snatches (55-60%)
Rest 90 seconds between sets

Followed by…

Five sets of:
Hang Power Snatch + Low Hang Power Snatch (2″ below knee) + Power Snatch + Overhead Squat (70-80%)
Rest 90 seconds between sets

Followed by…

Three sets of:
Snatch Pull + 5 second Eccentric Lowering

(85+%)
Rest 90-120 seconds between sets

B.
Handstand Play Time

Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

C.
Complete as many rounds and reps as possible in 20 minutes of:
5 Ring Muscle Ups
10 Strict Handstand Push-Ups to a 4″/2″ Deficit
15 Kettlebell Snatches (32/24 kg)

D.
For quality (don’t rush):
400 Meter Farmer’s Carry* (32/24 kg KBs)

*For every time you set the kettlebells down, perform 25 GHD Sit-Ups.

Athlete Notes:

For today’s workout we’ve taken Regionals Nate from a few years back and flipped things around a bit to change the intensity. The strict muscle ups were the crux for most people in this event so we’ve changed those to normal ring muscle-ups, BUT we’ve added the deficit to the handstand push-ups to slow those down. When you get to the kettlebell, wear a wrist band on your forearms (you’ll thank us later) and make sure you’re trying to split reps as evenly as possible between arms. Smooth and efficient is going to be the pace for today’s workout. Too fast out of the gates and you’ll blow up early. Find what your threshold is and try to hang there. Use the transitions as a chance to catch a quick breath so that you can remain efficient on the higher skill movements.