January 11, 2022 – Competition Program

Primary Training Session

Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
100 Foot Sandbag Bearhug Carry
30 Banded Hamstring Curls
20 Heel Elevated Narrow Stance Squats (bodyweight only)
10 Sumo Stance Empty Bar Good Mornings

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

B.
For time
Handstand Walk Ramp Over or 25-foot Handstand Walk
20 GHD Situps
Handstand Walk Ramp Over and Back or 50 foot Handstand Walk
40 GHD Situps
Handstand Walk Ramp Over and Back or 50 foot Handstand Walk
60 GHD Situps
Handstand Walk Stairs Over or 25-foot Handstand Walk

C.
Every 90 seconds for 9 minutes:
20 GHD Hip Extensions

Athlete Notes:
Today is a little midline madness. Handstand walking, let alone on the ramp, after a bunch of GHD’s is always challenging. Use today as a day to bulletproof your midline and work on some skills! We want to see quick transitions and people kicking up right after the GHD. When you’re on the GHD work on being fast, and if you take a break, make it a quick breath and then keep going. If you’re starting to really grind out reps then we’d advise cutting the volume back, or taking a longer rest (that’s when you’ll see your abs be REALLY sore the following day). Have some fun on a little skill work midline mashup!