February 2, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
6-8 Wide Grip Strict Pull-Ups
10 Tempo Push-Ups @ 1111
12 False Grip Ring Rows
30-45 Second Push-Up Plank Hold

Followed by…

Spend 5-10 minutes working on Strict Muscle Ups.

A.
Every 75 seconds, for 10 minutes (8 sets of):
3 Power Snatches @ 70%

B.
Every 75 seconds, for 10 minutes (8 sets of):
3 Speed Deadlifts @ 70% + Band Tension

*Use the same band tension as three weeks ago.

C.
Every minute, on the minute, for 10 minutes:
10 Chest to Bar Pull-Ups
*Max Double Unders in the remaining time*

D.
Three sets of:
15-20 Weighted GHD Back Extensions
Rest 90 seconds between sets

Followed by…

One set of:
Max Effort Banded Hamstring Curls
*Goal is 100+ reps.

Athlete Training Notes:
We’ve got another high volume chest to bar and double under workout coming up today. This one is all about speed on the pull-ups and then maximizing your double unders. If you know you’re solid at chest to bar pull-ups then you’ll be looking to go unbroken and be done with them by the 12-15 second mark of each round. Spend the next 40 seconds or so chipping away at double unders, then take a couple seconds before the station turns over to get back to the pull-up bar. Smooth and efficient is going to be the name of the game. As you get deeper into the workout you’ll likely have to take a rest somewhere so it’s probably better to take an extra couple seconds before the pull-ups then transition quickly to the rope.