COMPETE – 23.01.06

WARM-UP

1 set:

50 mountain climbers

10 Kang squats (unloaded)

10 Cossack squats

10 scorpions

10 push-ups

1 set:

50 mountain climbers

10 Samson stretches

10 reps plate squat therapy

10 burpees

10 shoulder presses (empty barbell)

2 sets:

1:00 bike, row, or ski

5 front squats (empty barbell)

5 push presses

5 thrusters

3-5 sets:

3 thrusters (building)

– Rest as needed between sets.

NOTES

Spend time with the empty barbell focusing on developing a better bar path and ironing out movement patterns.

With the last 3-5 sets, increase the loading of the thruster until you find your heaviest load for the workout.

For load:

15-12-9:

Thrusters

NOTES

Stimulus & Goals

Heavy relative to each athlete’s capacity.

Increase loading across each set.

Each set should be unbroken, but failure to do so still counts as a set.

Rest at least 3:00 between sets.

4 sets:

10 weighted GHD hip extensions

:15 weighted GHD hip ext. hold

15 Russian KB swings (heavy)

– Athlete chooses loads.

– Rest 2:00 between sets.

NOTES

For Accessory – I, use a medicine ball to add load to the GHD hip extensions. Complete the :15 hold at the top of the 10th rep.

AMRAP 9:

15-ft handstand-walk obstacle course

9 box jumps (30/36 in)

– Set up a 15-ft runway. At both the 5-ft and 10-ft markers, place two 45-lb plates side by side. To complete the handstand walk, traverse all 15 feet and both obstacles.

NOTES

Stimulus & Goals

3-5+ rounds.

High-skill gymnastics workout that challenges you to work while tired.

Complete the handstand walk obstacle in 2:00 or less.

STRETCHING

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm