February 3, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
12/9 Calorie Assault Bike
10 Right Leg Bulgarian Split Squats
10 Left Leg Bulgarian Split Squats
100 Foot Sandbag Bearhug Carry

A.
Back Squat
Set 1: 4 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85%
Sets 5-8: 2 reps @ 90+%
Rest 2-3 minutes between sets.

B.
At the 0:00 mark…

Every 90 seconds, for 15 minutes (10 sets) of:
Sets 1-2: 3 reps @ 60%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75-80%
Sets 9-10: 1 rep @ 80+%

Let quality and feel determine the load. If you feel good, aim for 85-90%. If it’s not there today, stay around 75-80%. Goal is no misses during this portion.

Then, at the 16:00 mark…

For time:
20 Squat Snatches (225/155lbs OR 70%)
TIME CAP = 8 MINUTES

C.
Complete as many rounds and reps as possible in 8 minutes of:
7 Ring Muscle Ups
21 Wall Ball Shots (20/14lbs to 10′)
63 Double Unders

D.
Accumulate 100 reps of each of the following…

Banded Hamstring Curls
Supinated Grip Banded Pull Aparts
Banded Triceps Pressdowns

Athlete Notes:
Today’s workout is a spinoff of an old open workout that also consisted of muscle ups, wall balls, and double unders. Today we’re going to put the focus more on the muscle ups than anything else as the wall ball and double under reps are relatively low. Your goal should be to knock out all sets of ring muscle ups in 1-2 attempts, then go unbroken on the wall balls and double unders. Use the double unders as a chance to relax your shoulders a bit and try to get your breath under control, then push to jump right back up on the rings. We want to see how quickly you can transition back to them as you start to fatigue more and more.