January 19, 2021 – Competition Program

Primary Training Session
Mobility & Activation

Band-Assisted Lat Stretch x 30 seconds per side
Band-Assisted Triceps Stretch

x 30 seconds per side

and then …

Assault Bike or Run x 3-4 minutes

followed by …

Two sets of:
30 Seconds Banded Lateral Walks (right)
30 Seconds Banded Lateral Walks (left)
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Second Banded Squats

30 Seconds Inchworm Walk

Warm-Up Flow
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calorie Bike Erg or Assault Bike
10 Hand Release Push-Ups
10 Dumbbell Turkish Get-Ups (50/35 lbs)

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.

A.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Jerk with a 3-second Pause at Mid-Patella

Start at 60% of 1-RM Clean & Jerk & build to today’s heavy.

B.
For time:
50/35 Calories of Assault Bike
15 Bar Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)
15 Bar Muscle-Ups
50 Deadlifts (155/105 lbs)

Athlete Notes:
A variety of skills will be trained in today’s conditioning. High-skill gymnastics + barbell cycling + posterior chain endurance. The assault bike should be treated as your buy in for the workout. A good goal would be 65-70 RPMs for males and 60-65 RPMs for females.

With fairly big rep schemes it is important that you have a a plan of how you will manage your rest. It is easy to let a break drag on for 10…15…20 seconds longer than is necessary. The rep scheme for bar muscle-ups will be dependent on each athlete’s comfort with this skill. If you are confident with your bar muscle-ups, then try opening with a large set based on feel. If you are less confident then break these up into manageable sets that allow you to get right back up onto the bar; do not extend those short sets in a way that will jeopardize your ability to keep the movement efficient. There is nothing wrong with short, quick breaks!

When you are working through this you may feel fatigue set in as you come off the bar muscle ups and transition to the shoulder to overhead. Prepare yourself that your arms will probably feel fatigued at this point, so efficient shoulder to overhead cycling will be important. Make sure to review the tips here for strong overhead cycling.
Your shoulders will be fatigued coming back to your bar muscle-ups, so if you went unbroken with your first set, plan on 2 sets here (if you broke into 2 sets on the first BMU then plan on breaking into 3 sets here, and so on).

The deadlifts are your last station and we want to see you all push hard here! Your back is fresh considering you’ve done no prior posterior chain work, so knock out a big set to start. Go by feel from there and know that you will experience discomfort – but it won’t prevent you from completing successful reps! Once you start fatiguing, quickly drop the barbell from the top position so you get a built in ‘rest’ as you drop right back down to go into your next set. Don’t underestimate the power of that quick drop from the top of the rep!

If you know that any single station, except the bike, is going to take more than roughly 3 minutes then modifying the reps or weight would be suggested.

C.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0
(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 90 second window)
Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds
(if you’re comfortable with holds, work toward handstand wall runs)
Station 3 – L-Sit Hold x 45 seconds accumulated time
Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells