November 30, 2021 – Competition Program

Primary Training Session
A.
For time:
30 Strict Muscle Ups

10 minute time cap

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Perform for either 15 minutes or accumulate the following…

Ten sets of:
1 Handstand Walk Up Stairs
1 Handstand Reverse Down Stairs
(Face the same way the whole time)

or….

10 sets, not for time, of:
20 Foot Handstand Walk
5-7 Russian Dips on Boxes

We performed this 3 weeks ago. You can compare how many attempts it takes you this time vs the first time through this on the stairs.

D.
Against a three-minute running clock, complete as many rounds and reps as possible of:
2 Single Arm Devils Press (70/50lbs.)
4 Strict Handstand Push-Ups
8 Dumbbell Squats (70/50lbs.)
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.
For quality and muscle activation:
70 Banded Tricep Extensions
70 Banded Pull Aparts

Athlete Notes:
Today we’ve got a little work, rest, wash, rinse, repeat workout going on! All of the rep schemes are short so your goal should be to stay unbroken and focus on quickly transitioning from movement to movement. During the 60 seconds of rest, that’s your chance to work on some recovery. Your pace during the 3 minutes should be aggressive enough that you want/need that full 60 seconds (but 75-90 seconds would be better) to recover between sets.