January 22, 2022 – Competition Program

Primary Training Session
A.
Three rounds at increasing effort of:
12/9 Calorie Machine or Choice
30 second Side Plank (each side)
10 Empty Bar Good Mornings
10 Empty Bar Back Squats
10 Empty Bar Behind the Neck Presses
10 Empty Bar Bent Over Rows

B.
Every two minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

Build over the course of the 5 sets.

Followed by…

Every two minutes, for 12 minutes (6 sets):
Power Clean + Front Squat + Clean & Jerk

Build over the course of the 6 sets.

C.
Individual Option:
21-15-9 Reps for Time of:
Deadlifts (275/185)
Bar-Facing Burpees
*Complete a 100-foot Handstand Walk after each round of burpees (300 feet total).

Team of 2 Option:
21-15-9 Reps for Time of:
Partner Deadlifts**
Synchronized Bar-Facing Burpees
*Each partner will complete a 100-foot Handstand Walk after each round of burpees (300 feet total).

**Deadlift weights are as follows:
M/M pairs: 500 pounds.
M/F pairs: 440 pounds.
F/F pairs: 380 pounds.

Team of 4 Option:

In M/F pairs, complete the following..
21-15-9 Reps for Time of:
Partner Synchronized Deadlifts** (440)
Synchronized Bar-Facing Burpees
*Each teammate will complete a 100-foot Handstand Walk after each round of burpees (300 feet total).

The two pairs will work together to be synchronized on their partner deadlifts at the top of each rep (if you have a worm or a 4 person deadlift bar, feel free to use that instead). After completing the required number of synchronized deadlifts, the pairs will move to complete the required number of synchronized bar-facing burpees, or burpees over the worm (all 4 synchronized together). After completing the required number of synchronized burpees, each teammate will complete a 100 foot handstand walk and then the team will progress to the next round. This pattern will continue until the final handstand walk after the round of 9 and 9 has been completed.

D.
Tabata V-Ups

(Tabata: 20 seconds of work/20 seconds of rest for 8 sets)

Athlete Notes:
Back at it with another earn your weekend Saturday! Today we’ve got the classic couplet of deadlifts and bar facing burpees but with a little handstand walk wrench thrown in. Whether you’re doing the individual option, or one of the team options, this workout is going to come down to smart sets on the deadlifts, finding a pace that you are pushing yourself but not blowing yourself up on the burpees, and trusting your fitness on the handstand walk. If you come off the burpees and are too gassed to kick up into the handstand walk, then you clearly went too fast. On the flip side, if you go too slow on the burpees then you may as well say bye bye to a good time. We want to see the deadflits all done in 1-3 sets (depending on how strong you are at deadlifting).. if it’s taking more than that then it’s too heavy! For the burpees we want to see an aggressive pace set for the first 3/4 of the reps, and then you can ease off the throttle just slightly so as to allow yourself the ability to kick up directly into the handstand walk. As with all handstand walking that we do, we want you to pick a distance that will challenge you to do unbroken. Whether that’s 5-10-25 or 50 feet unbroken, pick something and stick with it! Have some fun and earn that weekend!