Wednesday, September 14th

What Not to Talk About on Competition Day- PurePharma

Performance is in red, Competition is in blue

A1) 3 sets of:
Deadlift x 4 reps  (add 5-10 lbs to last week)
rest 30 seconds

A2) 3 sets of:
Box Piked Handstand Pushup x 5-10 reps
Rest 2 minutes

(1-2 AbMats are ok. From your knees is easier than from your toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet.)

B) For Time:
50 Russian Kettlebell Swings 
400m Run
30 Toes-to-Bars

Baller status for doing the swings unbroken, but 3-5 quick sets is appropriate. Toes-to-Bars are the higher skill movement in this triplet chipper, so even small sets of 3-5 are ok. Sub T2Bs with Hanging Leg Raises, Hangng Knee Raises, or 60 AbMat Sit Ups as needed.

A1) 3 sets of:

Deadlift x 5 reps @75% of 1 Rep Max
rest 30 seconds

A2) 3 sets of:
Strict Handstand Pushups x 5-10 reps
Rest 2 minutes

(1-2 AbMats are allowed for hasp as long as you’re getting some range of motion out of it. Otherwise, scale with box piked handstand pushups. If you can do 3 sets of 12 easily, then add a deficit. Rubber blocks and bumpers work well for this.)

*Superset means that you perform a set of exercise A (in this case the Deadlift) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Strict Handstand Pushup). You then rest 2 minutes before returning to exercise A and continue in this fashion until all warm up and work sets are completed.Wednesday

B) For Time:
50 Russian Kettlebell Swings 70/53
400m Run
30 Toes-to-Bars

Baller status for doing the swings unbroken, but 3-5 quick sets is appropriate. Toes-to-Bars are the higher skill movement in this triplet chipper, so even small sets of 3-5 are ok. Sub T2Bs with Hanging Leg Raises, Hangng Knee Raises, or 60 AbMat Sit Ups as needed.

 

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