COMPETE – 23.01.31

WARM-UP

3 sets:

:30 row

15 band pull-aparts

10 scap pull-ups

5 strict presses w/ a :03 pause at the top

– Use an empty bar or light load.

1 set:

:30 row

3 wall walks w/ a :03 hold at the top

10 push-ups

1 set:

:30 row

:30 handstand hold

10 piked push-ups

:30 hollow hold

10 jumping ring dips

2 sets:

:20 row (moderate pace)

5 handstand push-ups

:20 row (moderate pace)

5 ring dips

NOTES

Use the first part of the warm-up to mobilize and strengthen the overhead position, emphasizing keeping the ribs down and maintaining active shoulders for every movement.

Take your time building to the HSPU and ring dips. Scale the reps, time, or movements as needed.

After the warm-up, take a few minutes to practice the farmers carry hold and the DB front rack hold.

230131

3 rounds for reps:

1:00 handstand push-ups

1:00 DB farmers carry hold

– Rest 3:00 between couplets.

3 rounds for reps:

1:00 ring dips

1:00 DB front rack hold

– Choose your own loading for DBs.

NOTES

Stimulus & Goals

10-20+ handstand push-ups/dips per round.

Accumulate time in the holds, use the heaviest weight possible to complete in 3 sets or less.

1:00 max reps in the hspu and dips.

JUMP BIKE

6 rounds for time:

10 burpee box jumps (24/30-in)

800/1,000-m bike

NOTES

Stimulus & Goals

18:00-24:00.

Your legs and lungs should be under attack in this workout.

Challenge yourself with a higher box than you’re used to.

Finish each bike under 2:00.

ACCESSORY - I

3 sets:

8 x (1 single-leg KB deadlift + 1 single-leg KB step-back lunge)/leg

10 GHD back extensions

– Rest :30 between legs/ movements & 2:00 between sets.

NOTES

In Accessory – I, perform a single-leg deadlift + a step-back lunge with the same leg staying on the ground. Repeat this for 8 reps of the complex while holding a light-to-moderate KB on the same side of the leg you are working. Repeat on the other leg. Then, perform the back extensions. Rest 2:00 between sets and build in load on the complex.

STRETCHING

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs