March 7, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
10 Single Leg Hip Bridges (each leg)
10 Alternating Scorpion Kicks
60 Second Finger Tips Facing Cat/Cow

Followed by…

Two sets of:
Three-four sets of:
4 Depth Jump to Vertical Leap
Rest 15 seconds between reps; 1-2 minutes between sets

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Power Clean x 3 reps @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Hang Power Clean + Power Clean @ 60%

Followed by…

Every minute, on the minute, for 6 minutes:
2 Power Cleans @ 70% of 1-RM Clean

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans @ 80%

B.
Five sets of:
8 x (Power Clean + Push Press)
Rest 30 seconds or 1:1 with a partner

Use 40% of your 1-RM Clean and Jerk. This should not be terribly heavy. Use this as a time to work on your efficiency.

C.
For time:
10 Ring Muscle Ups*
20 Bar Muscle Ups*
10 Ring Muscle Ups*

*Every break, perform a 50 Foot Overhead Walking Lunge (135/95lbs)
**The transition between movements does not count as a break, only once you have started the movement and if you break before the required reps are completed.
TIME CAP = 18 MINUTES

Modifications:
Ring Muscle Ups
2:1 Dips
Bar Muscle Ups:
1.5:1 Pull-Ups/Chest to Bar

D.
Three sets of:
6-8 Ab Wheel Rollouts
10-15 Banded Seated Rows
45-60 Second Weighted GHD Back Extension Hold
Rest as needed

Athlete Notes:
This is all about gymnastics volume and shoulder endurance. We saw this combo of ring to bar at the games and want to test you guys on it as well. How well do you do with knocking out big sets on gymnastics and recovering between? That last 15 ring muscle ups is going to get very dicy for a lot of folks but we want you guys pushing your limits here. This workout is meant for volume accumulation, but we also want to be smart, so please pick a rep scheme that you could knock out in 2 sets for each movement. If you’re having to break every 3-4 reps then this just won’t be fun and defeats the purpose. The other option is to scrap the penalty and just work on the gymnastics instead. If you don’t have either one, pick a modification and get going.