September 26, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
10 Alternating Cossack Squats
20 Banded Good Mornings
20 Band Pull Aparts
5 Kettlebell Windmills (each arm)

A.
Back Squat
Sets 1-3: 2 reps @ 90-94%
Set 4: MAX reps @ 84%
Rest 2 minutes between sets

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.
Every 2 minutes, for 10 minutes (5 sets of):
Hang Snatch + Snatch
Set 1: 75%
Set 2: 78%
Set 3: 81%
Set 4: 84%
Set 5: 86%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
Snatch
Set 1: 88%
Set 2: 90%
Set 3: 92%
Set 4: 94%

C.
For total time:
45/36 Calorie Row
150 Foot Handstand Walk*
15 Bar Muscle Ups
Rest exactly 3 minutes, and then…

Three rounds of:
15/12 Calorie Row
50 Foot Handstand Walk*
5 Bar Muscle Ups

*Handstand walks completed in 25 foot unbroken increments with a turnaround at each 25 foot mark.

TIME CAP = 20 MINUTES

D.
Three sets of:
8-10 Tempo Heel Elevated Narrow Stance Goblet Squats @ 3131
Rest 30 seconds
16-20 Alternating Goblet Hold Lunges
Rest 90 seconds

Athlete Notes:
Fast paced gymnastics is on the menu today. How well can you hang on? How well can you kick back up into a handstand when you’re fatigued? For the first portion of this workout we’re looking for the 45/36 calories to take right around 2 minutes or so. If you’re worried about the handstand walk, maybe ease off and lose a little time on the row to build some confidence there. For the handstand walks, if you’re proficient, you know what to do. Kick right up, walk the 25 feet unbroken, turn around, and go again. This is as much about muscle endurance as it is skill work so trust your abilities. For those of you a little less proficient try getting each 25 foot section done in 1-3 attempts and cap yourself at about 3-4 minutes on the handstand walk. For the bar muscle ups we’re just looking to go for broke. You get a three minute rest after this so send it and see how long you can hang on. The second portion is all about transitions. It’s the same number of reps but everything is broken into thirds so you should feel more confident attacking each movement. Transition quickly and go unbroken!