January 19, 2022 – Competition Program

Primary Training Session
A.
Three rounds, individually OR synchronized with a partner, of:
Run 200 meters
2 Wall Walks
4 Strict Handstand Push-Ups
6 Strict Pull-Ups
8 Toes to Bar
10 Burpees Over and Empty Barbell

B.
Three sets of:
Strict Press x 5 reps @80%
Rest as needed

Two sets of:
Strict Press x 7 reps @70%
Rest as needed

C.
Three sets
3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 75%+ of 1-RM Deadlift
Rest as needed

D.
For time:
15 Ring Muscle-Ups
30/22 Calorie Ski-Erg or Row
15 Ring Muscle-Ups

At the 8 minutes mark. . .

For time:
15 Bar Muscle-Ups
30/22 Calorie Ski-Erg or Row
15 Bar Muscle-Ups

At the 16 minutes mark. . .

For time:
150 Double Unders
30/22 Calorie Ski-Erg or Row
150 Double Unders

E.
Four rounds of:
25 Reverse Hypers @ 50% of 1-RM Back Squat
100-Foot Sandbag Carry (150-200/100-150lb.)

If you do not have access to a reverse hyper please perform Banded Pull-Throughs

Athlete Notes:
Today we’ve got a lot of pulling headed your way. Yesterday was all the pressing, today we’re going to take those tired shoulders and see how well you can pull with them. For all of the sets of muscle ups, we want them done in no more than 3-4 sets (2-3 when you’re fresh). Give yourself a 7 minute time cap on the first 2 sections so that you have at least a minute to transition into the next workout. For most of you we will cap the muscle ups at that 3-4 sets, but for those of you who are confident in your muscle up abilities, challenge yourselves to hang on to the rings and bar to finish them in 2-3 sets. The ski erg/row is just a wrench thrown into the 30 muscle ups. If you go too hard here your lats will be completely blown out, but if you go too slow you’ll lose way too much time. Try to use as much of your bodyweight and legs as you can (depending the aparatus) so as to save your arms as much as possible. Hit the first chunk of calories at a strong pace and then try to cruise for the last 3-5 so as to freshen your arms up as much as possible. This goes for all 3 portions. When you’re on the double unders, your goal should be to go unbroken and only rest IF you trip. Have some fun and get a nice little pump before tomorrow’s rest day!