February 17, 2024 – Competition Program

Primary Training Session
Individual Warm Up:
Every 3 minutes, for 12 minutes (4 sets of):
200 Meter Run
9 Power Cleans
9 Shoulder to Overhead
*Start at 75/55lbs and add 10-20lbs every set.

Team Warm Up:
Every 3 minutes, for 12 minutes (4 sets of):
200 Meter Run
9 Worm Cleans
9 Worm Push Press

A.
Every 90 seconds, for 12 minutes (8 sets of):
3 Power Jerks @ 75%

B.
Every 2:30, for 12:30 (5 sets of):
5 Close Grip Bench Press @ 72-82%

*Goal is slightly heavier than 2 weeks ago.

C.
Individual Option:
Complete as many reps as possible in 4 minutes of…
20/15 Calorie Echo or Assault Bike
20 Toes to Bar
20/15 Calorie Row or Concept 2 Bike Erg
Max Bar Muscle Ups in the remaining time.
Rest 60 seconds between sets and repeat for a total of FIVE sets.

Team Option:
Same as individual but synchronize the toes to bar and bar muscle ups in PAIRS.

D.
Optional Additional:
Three sets of:
6-8 Wide Grip Strict Pull-Ups (option to add weight)
8-10 Single Arm Dumbbell Presses (each arm)
Rest as needed

Followed by…

Accumulate 150 Weighted Russian Twist (12/10lbs)(each side)

*Every break, perform 50 Banded Hammer Curls

Athlete Training Notes:
Today’s workout has both an individual and team option. If you’ve got your team with you then practice synchronizing. We’ll be looking for you to take around 50-60 seconds for the bike, hit the toes to bar in 1-2 sets (try to stay consistent and challenge yourself here), 50-55 seconds on the row, then knock out as many bar muscle ups under high fatigue as you can. You do get the rest minute so that should help you keep the intensity high during each of the intervals!