April 1, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds on each side in the following stretches:

–Banded Pec Distraction
–Banded Lat Stretch

Followed by…

Two sets of:
10 Single Leg Hip Bridges (each leg)
10 Monster Walk Steps (forward and backward)
10 Lateral Monster Walk Steps (left and right)
10 Goblet Hold Alternating Lateral Lunges
5 Kettlebell Windmills (right)
5 Kettlebell Windmills (left)

Followed by…

One set of:
50 Foot Short Pogo Hop
50 Foot Speed Skip
50 Foot Tall Pogo Hop
50 Foot Skip for Height
50 Foot Broad Jump
50 Foot Skip for Distance

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch from Above the Knee

Sets 1-3: 2 reps @ 60-70%
Sets 4-6: 1-2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%

*Build based on quality and feel to today’s heavy.
**Compare results to 1/8, 2/5, and 3/4.

B.
Five sets of:
Front Squat x 5 reps
Rest 2 minutes between sets

*Start your first set around 70% and build to a heavy but successful set of 5 reps for the day.

C.
For time:
15 Ring Muscle Ups
20 Bar Muscle Ups
15 Ring Muscle Ups
*Every break perform 15 Overhead Squats (135/95lbs)

**Transition between movements does not count as a break, only if you don’t go unbroken on the sets.

TIME CAP = 15 MINUTES

*See notes for scales/modifications.

D.
For time:
100 V-Ups
*Every break perform 30 Russian Twist.

Athlete Training Notes:
Gymnastics capacity is on the menu today. This is a total of 50 muscle ups. Last time we hit a workout like this we went 10-20-10 but since so many people were able to smoke that one we’re upping the stakes a little bit and hitting overhead squats instead of lunges. Every athlete is going to be different here based on muscle up volume, but best scores will all come down to not blowing up for that last set of 15 ring muscle ups. Odds are you’re going to have to break, just make sure that you’re strategic about it beforehand. Come into the workout with a plan and then try to stick to it as best as possible. If 15-20-15 is above your paygrade but you want to work on these movements, pick a number for both the rings and bars that you think you can get to in 2-3 attempts. For full scaling, if you don’t have ring muscle ups you’ll perform 40 pull ups instead of the 15. If you don’t have bar muscle ups you’ll perform 40 dips instead of the 20. The penalty for breaking will remain the same for those.