COMPETE – 23.02.22

WARM-UP

1 set:

1:00 row (easy)

10 scorpions

10 push-ups

10 kip swings

1 set:

1:00 row (moderate)

10 alternating push-up + reach

10 single-arm ring rows/side

1 set:

1:00 row (hard)

5 wall walks

10 shoulder taps (back-to-wall)

10 feet-elevated ring rows

EMOM 5:

15-25-ft handstand walk

NOTES

Progress through the ski/push/pull circuits to warm up the shoulders and begin working on single-arm overhead balance and strength needed for the handstand walking.

After completing the circuits, take 5:00 to practice handstand walking with some DB rows thrown in. You can take more than 5:00 if you want, but spend at least that much time playing with different handstand-walking techniques and strategies.

In general, move through this warm-up at a more casual pace. Lean toward practicing your handstand walking in the warm-up over testing your handstand walking.

4 x 2:00 rounds for distance:

17/24 calorie row

Max distance handstand walk

– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for distance:

24 push-ups

Max calorie row

– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

NOTES

Stimulus & Goals

In the first four rounds, complete the row with about :45 to work on the handstand walk.

Advanced athletes should push for around 100 feet in each set.

In the last four rounds, complete the push-ups with no less than :45 to work on the rower.

Advanced athletes should push for 12/16+ calories in each set.

MAIN LIFT

5 sets for load:

1 push press

3 drop sets:

2 push presses

– Use 70% of your best single.

NOTES

This is the final week of this 4-week cycle.

Build up to 80-90% of your 1-rep-max push press and then take five attempts to find a heavy single for the day.

Drop sets should be clean and crisp.

ACCESSORY - I

Every 3:00 for 12:00:

10 single-arm DB high pulls/arm

10 feet-elevated ring rows

– Rest the remaining time in the 3:00 interval.

NOTES

In Accessory – I, we are testing your single-arm strength in both the high pull and ring row. Find a weight that allows you to move with control during the high pull. Try to use as little momentum as possible during both of these movements.

STRETCHING

Accumulate:

1:00 banded shoulder stretch/arm