December 29, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
60 Second Bike OR Row
60 Second Plank Hold from Elbows
20 Banded Good Mornings
15 Medball Bearhug Squats
10 Ring Rows
100 Single Arm Overhead Carry (each arm)

A.
Every minute, on the minute, for 5 minutes:
1 Broad Jump + 3 High Hang Power Snatches (60-65%)

Followed by…

Every 75 seconds, for 6:15 (5 sets of):
2 Broad Jumps + 2 Hang Power Snatches (70-75%)

Followed by…

Every 90 seconds, for 7:30 (5 sets of):
3 Broad Jumps + 1 Power Snatch (75+%)

B.
Every 75 seconds, for 12:30 (10 sets of):
3 Regular Stance Box Squats @ 60-65% to a Box 1-2″ BELOW Parallel

**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.

C.
Four sets of:
5 Sumo Deadlifts @ 65-70%
Rest 2 minutes between sets

*Goal is slightly heavier than last week.

D.
Complete as many rounds and reps as possible in 12 minutes of:
2 Ring Muscle Ups**
6 Power Cleans (155/105lbs)

**Add 2 ring muscle ups to every round. The power cleans remain 6 reps every round.

Sub for Ring Muscle Ups is 6 Chin Over Bar OR Chest to Bar Pull-Ups to start, then add 3 reps every round.

E.
Three sets of:
20 Reverse Hypers OR GHD Back Extensions
Rest as needed between sets

Athlete Training Notes:
Unbroken for as long as you can on the ring muscle ups and quick singles on those power cleans. The weight should be something that you could touch and go if you had to, but we definitely don’t recommend it for this workout. When you get to a point where you’re having to break the ring muscle ups it’s probably better to slow the power cleans down even more to then try and go bigger on the rings. A break between reps on cleans will always be faster than a break coming down off the rings. Keep moving during this one, that 12 minutes is going to fly by, especially if and when you have to start resting on the rings.