July 15, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
3 Wall Walks
6 Alternating Nose to Wall Shoulder Taps (each arm)
6 Kettlebell Windmills (each arm)
9 Single Arm Kettlebell Overhead Squats (each arm)

A.
Accumulate 25 good jerk footwork jumps.

followed by…

Every 2 minutes, for 20 minutes (10 sets) of:
Split Jerk
Sets 1-5: 5 reps @ 65-70%
Sets 6-8: 3 reps @ 70-80%
Sets 9-10: 1 rep @ 80-90%

B.
Six sets for times of:
400 Meter Run
8 Muscle Ups
*Overhead Squats (from the floor)*
Rest exactly 2 minutes between sets

*Set 1 – 2 Reps (275/185 lbs)
Set 2 – 4 Reps (225/155 lbs)
Set 3 – 8 Reps (185/125 lbs)
Set 4 – 12 Reps (155/105 lbs)
Set 5 – 16 Reps (135/95 lbs)
Set 6 – 20 Reps (115/75 lbs)

C.
Three sets of:
30 Supinated Grip Band Pull-Aparts
Max Unbroken Tempo Push-Ups @ 21X1
Rest 45 seconds

D.
Three sets of:
90 Second Chinese Plank Hold
15 Weighted Side Bends (each side)

Athlete Notes:
Run fast, hang on to the rings, then test that overhead stability. The run should be completed at slightly faster than your mile pace. If you run an all out sprint you won’t be able to recover enough to get right on the rings. Slow it down to around that mile pace time and then see if you can get up and knock out a big set of muscle ups right away. The goal for those is 1-2 attempts to get the 8 reps on each set. This will be a lot of volume but it’s spread out over a longer time-frame so see how well you can hold on coming off a little rest and a run. When you get to the overhead squats, the weight descends as the reps ascend. Pick a weight on the first two rounds that will really test you, but that you can hold on to and knock out those reps. As the reps ascend the weight gets lighter, so challenge yourself to hang on. Don’t spend any time at the top of the lighter rounds. Pop your hips and drop right back into that next rep.