Union Comp


#UnionComp – The Granite Games Cycle – THURSDAY (07/20/2017)

Strict Deficit Handstand Push Up: 3 RM

Build up to the tallest possible deficit for a set of three in the strict handstand push up. As you’re working up be sure to hit a number of quality working sets. If you’re still working on the strict handstand push up the coach will have modification available so you can still get a stimulus for the day.


AMRAP twenty minutes:

5 Handstand Push Ups

10 Pistols (alternating)

15 Pull Ups

We’ve done Mary within the past year; check BTWB for some data. If you haven’t yet had the “privilege” of doing Mary know it’s an extremely difficult workout given the insane amount of volume accrued. Have fun!

Adductor Smashing w/ Kettlebell

Given the pistol work for the day this will be a great cool down and much needed after this week; especially leading into Saturday…


#UnionComp – The Granite Games Cycle – WEDNESDAY (07/19/2017)

Tempo Ring Dips: 4 – 4 – 4 – 4 – 4

…superset with…

Box Jumps: 3 – 3 – 3 – 3 – 3

The box jumps are intended to be as high as possible; one step is allowed (except for Terrence). The tempo on the ring dips is three seconds in support, three second descent, and three second hold in the bottom before exploding back to support.

For time:

21 – 15 – 9 reps of:

Calories on the Rower

Power Cleans (135/93)

Ring Dips

This is a spin on the workout Power Elizabeth. The intensity should match the original intensity of the named workout. Be smart on choosing an appropriately load on the power cleans even though the weight is enticing. Also, stay safe on the ring dips.

Hamstring Flossing

Again, don’t sleep on taking your recovery seriously!