COMPETE – 23.04.18

WARM-UP

2 set:

30 jumping jacks

10 push-up to down dog

10 alternating spiderman stretches

1 set:

20 skier jacks

:20 top-of-the-ring dip support hold

20 skier jacks

:20 bottom-of-the-ring dip support hold

10 air squats

1 set:

10 up-downs

10 foot-assisted ring dips

10 wall-ball front squats

1 set:

30 high knees (in place)

10 jumping ring dips

10 wall-ball push presses to the target

1 set:

30 butt kickers (in place)

5-10 ring dips

10 wall-ball shots

NOTES

Use this progressive warm-up to gradually build to the full movements in the workout. If you reach a movement you cannot perform, return to the movement in the previous set.

AMRAP 10:

3 wall-ball shots (14/20 lb)

3 ring dips

6 wall-ball shots

6 ring dips

9 wall-ball shots

9 ring dips

Etc …

– Continue to add 3 reps to both movements until time expires.

NOTES

Stimulus & Goals

All athletes should get to the round of 15. Advanced athletes should push for the set of 21.

Conflicting movement functions between the press of the wall-ball shots and the press in the ring dip.

Maintain unbroken wall-ball shot sets for as long as possible.

No singles on the ring dips.

WEIGHTED RUN JUMP

For time:

1,200-m weighted run (14/20 lb)

50 weighted box jumps (20/24 in)

600-m weighted run

25 weighted box jumps

NOTES

Stimulus & Goals

Finish in 9:00-14:00.

Highlight this month’s micro-focus.

Use a weighted vest to add weight to the workout.

ACCESSORY - I

4 sets:

100-ft handstand walk

1:00 plank hold

– Rest 2:00 between sets.

NOTES

In Accessory – I, set up a 100-ft course and walk as unbroken as possible.

Perform the plank on your hands or your forearms.

If you are unable to walk on your hands or you know you will struggle with the volume, consider one of the scaling options. Reduce the distance of the walk or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

STRETCHING

1 set:

1:00 foam roll quads

1:00 couch stretch/side