July 7, 2023 – Competition Program

Primary Training Session
Get Moving || Warm Up
2 Minute Bike or Row
20 Glute Bridges
6-8 Bird Dogs each side

Followed by…

2 Minute Bike or Row
20 Barbell Back Squats
25 Foot Banded Monster Walk Each Direction

A.
Five sets of:
3 Tempo Front Squats @ 3211 + 2 Front Squats (70-73%)
Rest 2 minutes between sets

B.
Every 2 minutes, for 6 minutes (3 sets) of:
1 Clean Lift-Off to Knees + Clean + Jerk @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Clean + 2 Jerks @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Clean + Jerk @ 80%+

C.
Complete as many rounds and reps possible in 14 minutes of:
15/10 Calorie Row
5 Clean and Jerks (185/125lbs)
Max Reps Unbroken Ring Muscle Ups

D.
Five sets of:
45-60 second Single Arm Overhead Dumbbell Carry each arm
Rest as needed
60-90 seconds Kettlebell Front Rack Hold
Rest as needed

Athlete Notes:
We’re clearly looking for big sets on ring muscle ups here and trying to push yourself when you’re fatigued, so that said we want you to still push the other two movements and then see what you’re capable of. This is training so it doesn’t do us any good to snails pace the row, take forever on the clean and jerks then hit a big set of muscle ups. We’re testing what you can do with fatigue and a high heart rate. The goal should be 45 seconds on the row each time, then fast singles on the clean and jerks, then give yourself 1-2 breaths before jumping up and knocking out reps.