Welcome to my Competitor’s Training Program! Click here to read more on my programming philosophy.
I. GENERAL WARM-UP
- Row 500 Meters
- 15 Lunges
- 15 Wall Ball Shots
- 15 Ball Slams (30/20)
II. SKILL
Barbell complex (no higher then 50%) Every Minute On The Minute for 10 intervals:
- 1 Power Clean
- 1 Hang Squat Clean
- 1 Push Jerk
III. STRENGTH
Squat Clean + Front Squat + Split Jerk 1-1-1-1-1-1-1 for max load
IV. METCON
“Diane”
Complete 3 rounds of 21-15-9 reps for time:
- Deadlifts (225/155)
- Handstand Push-Ups
V. CORE WORK
Accumulate 2 minutes of an L-sit hold
Is it possible to scale down certain movements that we don’t know how to do yet, such as hand stand push ups? Is it possible to also put that scaled version next to the primary movement so we can work on that?
Absolutely scale! We are working on a movement index right now with scales attached, but in the meantime, pick a scaling option that allows you to preserve the movement pattern while allowing you to continue to work. Scales need to be achievable yet challenging. I will put up some ideas for the scales next month of programming, for now do what you can and don’t be afraid to drop a little weight off RXd or change for an easier option.. For instance in the hspu you can put an abmat on the floor or pike your hips up with you feet on a box. For muscle up I would recommend seated banded muscle ups with the rings lower at about belly button height. Thanks for the feedback and please continue to ask questions!
Thanks!
Camille