June 17, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Three sets of:
20 Supinated Grip Band Pull Aparts
20 Straight Arm Lat Pulldowns
100 Foot Single Arm Kettlebell Front Racked Carry (each side)

Followed by…

Three sets of:
10 Tempo Heel Elevated Split Squats @ 2121
10 Tempo Goblet Hold Good Mornings @ 2121
30 Second Nose to Wall Handstand Hold

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 85%

then…..

Three sets of:
Back Squat x 15 reps 30-40% @4010 Tempo
Rest 2 minutes 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.
For time:
1200 Meter Run
20 GHD Sit Ups OR 20 Toes to Bar
120-Foot Handstand Walk (20′ increments)
800 Meter Run
40 GHD Sit Ups OR 35 Toes to Bar
80-Foot Handstand Walk (20′ increments)
400 Meter Run
60 GHD Sit Ups OR 50 Toes to Bar
40-Foot Handstand Walk (20′ increments)

D.
Three sets of:
8-10 Back Rack Reverse Lunges (right)
Rest 15 seconds
8-10 Back Rack Reverse Lunges (left)
Rest 30 seconds
100 Foot Sandbag Bearhug Bearhug Carry (150-200/100-150lbs)

E.
Three sets of:
8-10 Tempo Supinated Grip Romanian Deadlifts @ 1111
30-45 Second Face Up GHD Hold OR Hollow Hold
Rest 60 seconds

Athlete Notes:

Midline cardio mashup on the menu for today. As the runs and handstand walks decrease, the GHD or Toes to Bar volume will increase. We want to get some good midline volume accumulation in, a good amount of running in, and then see if you can walk on your hands while you’re breathing hard and your midline is compromised. The first 1200 meter run you should look to run at about 10-15 seconds slower than your mile PR pace. Example.. if you run a 6 minute mile, you’ll run this 1200 meters at a 6:10-6:15 pace. Go straight in and hop on the GHD or pull-up bar and start knocking out those reps. It’s a short number these should be unbroken. For the 120 foot handstand walk, ideally you’re performing it in 20 foot unbroken sections, but please pick a distance that correlates to your current handstand walking ability. If you’re someone who can run on your hands, hold yourself to that 20 foot standard, and if you come down between sections, go back to the previous line. After that you’ll head out on your 800 meter run, you’ll be breathing harder but push the pace here, hopefully around the same relative intensity as the first run, though the pace may be slightly slower. We’ve then got 40 GHD sit ups or 35 Toes to Bar. Attack this movement and try to hit it in 1-3 sets (1-2 on the GHD). Same rules on this set of handstand walking. Our last 400 meter run should be a fast pace, you should aim to finish this in about the same pace if not faster than your original 1200 meter run. Then you’ve got the big set of midline work. Chip away at this and try to knock it out in as few quick sets as possible. One last handstand walk and it’s on to the weekend!