December 19, 2020 – Competition Program

Movement Primer
Three rounds of:
400 Meter Run or 500 Meter Row
20 GHD Hip Extensions
20 Overhead Squats (45/35 lbs Barbell)*

*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3 reps
*Pull the rings as low to your chest as possible, attempting to get your elbows to rise as high as your wrists by pressing down on the rings at the top of the pull-up.
Interval 2 – Muscle-Up Negatives on Low Rings x 2 reps @ 50A1

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1-2 reps

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Squatted Muscle-Up Transitions

x 2 reps + Catch Position Hold

(for remainder of the interval)
*Starting from the catch position, perform two reps of the squatted muscle-up transition and hold the catch position until the next interval has started. This means that you do not come off the rings for the entire 60 seconds.

B.
Against a 90 second clock:
12/9 Calorie Row OR Ski Erg
8 Thrusters (115/75 lbs)
Max Pull-Ups in remaining time

Rest 90 seconds and then. . .

Against a 90 second clock:
12/9 Calorie Assault Bike OR Bike Erg
8 Thrusters (115/75 lbs)
Max Strict Handstand Push-Ups in remaining time
Rest 90 seconds then repeat BOTH intervals a further THREE times for a total of FOUR sets

Record your total pull-ups and strict handstand push-up reps for each of the four sets.

C.
Every minute, on the minute, for 12 minutes:
Minute 1 – 50 Meter Pinch-Grip Plate Carry
Minute 2 – 45 Second Dead Hang
Minute 3 – Behind the Back Wrist Curls x 45 seconds (45/33 lbs barbell)
(lay forearms on bench palms up and perform wrist curls)