November 21, 2020 – Competition

A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

then….

Two sets of:
Max Reps Strict Muscle Ups or 10-12 Banded Muscle-Up Transitions
50 Foot Handstand Walk or Handstand Walk Obstacle (Stairs & Ramp)
2/1 Legless Rope Climbs or 15/10 Strict Pull-Ups
50 Foot Handstand Walk or Handstand Walk Obstacle (Stairs & Ramp)
Rest 2 Minutes

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

C.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

D.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

E.
Four sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Extended Plank Holds x 60 seconds
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest as needed