June 7, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 16 minutes (4 sets of):
Sets 1/3, perform:
10/7 Calorie Bike
3-5 Wall Walks
30-45 Second Nose to Wall Handstand Hold

Sets 2/4, perform:
200 Meter Run
20 Walking Lunges (bodyweight)
45 Second Wall Sit

A.
Six sets of:
Back Squat
Sets 1-3: 5 reps @ 60-65% @21X1 Tempo
Sets 4-6: 3 reps @ 75-85% @30X1 Tempo
Rest as needed

B.
For time:
9 Thrusters (115/80lbs)
30-Foot Handstand Walk
15 Thrusters (115/80lbs)
45-Foot Handstand Walk
21 Thrusters (115/80lbs)
60-Foot Handstand Walk
*Handstand walks must be in 15 foot unbroken increments.

C.
Three sets of:
8-10 Bulgarian Split Squats (each leg)
10-12 Medball Hamstring Curls
90 Second Weighted Chinese Plank
Rest as needed

Athlete Notes:
Heavy Handstand Reverse Fran was an event just hit by individuals at the Granite Games. This one is all about managing shoulder fatigue and the ability to get upside down when your arms are blasted and lungs are pumping. This is a great opportunity to test yourself against a field of very good athletes and see how well you do and what you can really work on going forward! Fastest times will hit the thrusters unbroken and probably even the handstand walks, but if you know that’s going to blow you up too much, pick your breaks wisely. It’s not a terrible idea to come down every 15 feet on the handstand walk to shake your arms out and not risk falling before hitting the target line. On the flip side, maybe breaking the thrusters once or twice will allow your shoulders a break and you can push the handstand walk faster. Pick a strategy and let us know what worked or what didn’t!