October 28, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
15 Banded Pass Throughs
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
15 Banded Presses

Followed by…

Ten reps of:
Hurdle Hop for max height
Rest 30-60 seconds between sets

A.
Every 90 seconds, for 12 minutes (8 sets of):
Power Clean + Power Jerk x 1 @ 70%

B.
Every 2 minutes, for 8 minutes (4 sets of):
Barbell Power Row x 5 reps @ 80+% of 1RM Clean

C.
Four sets of:
8-10 Dumbbell Incline Bench Press
Rest as needed

D.
For time:
50 Chest to Bar Pull-Ups
350 Foot Shuttle Run (25 foot increments)
35 Dumbbell Bench Press (50/35lbs)
350 Foot Shuttle Run (25 foot increments)
20 Bar Muscle Ups

E.
Accumulate 75 Weighted Side Bends (each side)

Athlete Training Notes:
We’re going full sprint ahead here. Where do the wheels fall off for you? If you’re a gymnastics specialist then you should hammer away at this one. Aim for 1-3 sets on the chest to bar pull-ups. After that you’ll head off on the shuttle run where we’re looking to be done in around 45 seconds or less. Pick up those dumbbells and try to hit the 35 reps in 1-2 sets with minimal rest (if you have to take it). Use the second shuttle run to try and shake the arms out a bit because then it’s time to finish those final 20 bar muscle ups where we’ll be looking for you to be done with them in again 1-3 sets. An arm pump and a sprint, what’s not to love?