May 1, 2021 – Competition Program

Primary Training Session
Mobility & Activation
Spend 5 minutes rolling out and then lets get moving!

Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

A.
Three rounds for times of:
400 Meter Run or 500 Meter Row
20 GHD Hip Extensions
20 Goblet Squats (24-32/16-24 kg)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
For time:
60 Chest-to-Bar Pull-Ups
15 Front Squats (275/185 lbs – taken from the floor)

*Load should not exceed 85% of max clean

Time Cap = 6:00

Rest until the running clock reaches 10:00, and then…

For time:
40/30 Calorie Assault Bike
30 Toes-to-Bar
20 Shoulder to Overhead (185/125 lbs)

Time Cap = 6:00

Rest until the running clock reaches 20:00, and then…

Three rounds for time of:
3/2 Rope Climbs
60 Heavy Rope Double-Unders or 80 Double-Unders

For speed and efficiency:
30 Alternating Pistols
25 GHD Sit-Ups
20 Alternating Pistols
25 GHD Sit-Ups
10 Alternating Pistols
25 GHD Sit-Ups

Athlete Notes:
Today we have some fast and heavy testers. Notice that the workouts have a time cap in order to guarantee rest before the next part. So go hot, go heavy, test yourself. You will get the rest you need for the next part so be aggressive. Everyone is going to be breathing hard when it gets time to pick up the barbell, but you just have to make yourself go. As long as you can be in a safe, controlled position then get started.