*Comp Training Program Update HERE

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

3 sets of…

5 PVC Pipe Cuban Press

10 Banded Lat Press Downs

Remaining time after 3 sets Ski/Bike/Row

Push the tempo on the machine appropriately to get your heart rate up and your body awake.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

15 Seated PVC Pipe Lat Pull Downs w/Pause

+

15 Hollow Rocks On The Floor

Pick a band tension that you can maintain on the Pull-down for all 6 sets. Pause below the chin for 1 second on every rep. Focus on holding tight and creating nice shapes on the Hollow Rocks.

1c) 20:00 – 30:00 – 10 sets of :40 ON/:20 OFF:

Odd Sets – Alternating Dumbbell Plank Rows

Even Sets – Alternating Reverse Lunges

Max reps at each station. Approach at a pace/intensity with a goal of trying to hit the same reps every set.

1d) 35:00 – 45:00 – 10 minute AMRAP:

100 Single-unders

20 Dumbbell Front Squats

75 Single-unders

15 Dumbbell Push Press

50 Single-unders

10 Dumbbell Thrusters

Scale as needed. Same Dumbbell load for all movements.

Accessory:

2) Monostructural Conditioning – Run: 

A – 800m Easy Warm-up

B – 6 sets of

  • 200m Easy

  • 200m Moderate

  • 200m Hard

C – 800m Cool-down Walk

Rest as needed between parts. No rest between sets on Part B, one continuous 3,600m piece.

3) Weightlifting – Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Work in the 70-80% range of your 1RM. Pause in the bottom for 2-3 seconds on each rep.

4) Gymnastics – Russian Dips: “X” Reps Every 1:00 x 10 sets

Pick a rep count you can maintain for all 10 sets.

5) Trunk – GHD Side Bends: 5 sets of 10/side

Rest 90-120 seconds between sets.

6) Accessory – Sled Drag: 400m @ Bodyweight

Focus on walking as flat footed as possible focusing on Glute/Hamstring activation. Not for time.

7) Pre-Hab – 3 sets of:

10/side Single Arm KB/DB Serratus Punch w/Pause

20 Second GHD Hip Extension Hold

30 Second Active Hang From Rings

Add load to the Hip Extension hold as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE