April 20, 2021 – Competition Program

Primary Training Session

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Mobility & Activation
DROM Series x 4-6 reps per drill

followed by …

Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant

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x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side

Warm-Up Flow

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At in creasing intensity, complete as many rounds and reps as possible in 12 minutes of:
6 Alternating Single Arm Devils Press (35-50/25-35 lbs)
12 Goblet Squats (35-50/25-35 lbs)
200 Meter Run

A.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 3 Front Squats @ 55-60% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats @ 65-70% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean

C.
Complete rounds of 10, 8, 6, 4 and 2 reps for time of:
Ground to Overhead (205/135 lbs)
Ring Muscle-Ups

Athlete Notes:
“Hard and Heavy” is the theme today. Following a good lifting session you will be doing the muscle ups + clean and jerk workout. Everyone is going to be doing singles on this one. At this kind of weight, the goal is just to keep yourself moving on the barbell and push the muscle-ups. We will have a wide range of scores here so go at the pace that best suits your current abilities. If the prescribed loads are more than 75% of your 1-RM Clean & Jerk, please consider adjusting the loading. If your max set of unbroken muscle-ups is less than 5 reps, you may want to consider reducing the number of muscle-ups as well to maintain the desired stimulus.

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Chris Hoptowit
Chris Hoptowit
April 20, 2021 10:34 pm

Mobility and warmup flow done A. 205 x 8 up from 195 last WK. B. 135×3, 165/175/185, 205×3 sets C. Had to modify the wod, I had to share space on the rig with someone tonight and I don’t think she was too happy to break up her squat sets for me to use the rings. Plan was to do 30 rmu’s in sets of 3 and 30 g2oh but my false grip started to wear on my left wrist and began to blister so I stopped at 21 reps and did 30c&j at 185. Took me 7:18 for the… Read more »

Santino Marini
Santino Marini
April 21, 2021 3:23 am
Reply to  Chris Hoptowit

To to lose that false grip and start working a more true grip dude!

Good job getting your work in with having to adjust to accommodate others!

Eduardo Ruanova Salazar
Eduardo Ruanova Salazar
April 20, 2021 6:56 pm

Mobility & warmup ✅
A. 215
B. 165/ 185/ 225
C. 15:30 @185 ????????‍♂️

Santino Marini
Santino Marini
April 20, 2021 9:23 pm

????????????????‍♂️

Kathryn Salmon
Kathryn Salmon
April 20, 2021 5:50 pm

Mobility done
Warmup done but didn’t count rounds
A: had to skip
B: just did PC no FS 125-145-165
C: ring PU 12 min maybe should have done less on bar jerks were more tiring than I expected

Santino Marini
Santino Marini
April 20, 2021 9:23 pm
Reply to  Kathryn Salmon

James Wozniak
James Wozniak
April 20, 2021 5:39 pm

Warm up ✅ 6+18 w/50
A. All sets with 285
B. 185/215/245
C. 9:02 Rx
Glutes are feeling that ???? from yesterday

Santino Marini
Santino Marini
April 20, 2021 5:51 pm
Reply to  James Wozniak

???????????? ????

Nathaniel Olsen
Nathaniel Olsen
April 20, 2021 5:36 pm

A) Skipped. Short on time.

B) Sets of 3 at 200/205/210
Sets of 2 at 225/235/245
Sets of 1 at 265/275/285

C) 9:34 RX
Singles G2OH
MU: 5/5-4/4-UB/UB/UB

Santino Marini
Santino Marini
April 20, 2021 5:51 pm

Enrique Bayardo
Enrique Bayardo
April 20, 2021 5:30 pm

Warm up: done 5 rds + 18 reps
A: done 215 lb
B: 145, 175, 195
C: Rx but adjust the reps 7, 5, 3, 1
Time: 11:00

Santino Marini
Santino Marini
April 20, 2021 5:50 pm

????????

Anton Narinskiy
Anton Narinskiy
April 20, 2021 4:08 pm

Warm up done with 50, 5 rounds
A. 295×5/305×3
B. 185/195×2
215/225/235
255/275×2
C. RX 12:50
MU: 6-4/5-3/ub/ub/ub
G2O pretty slow, but consistent singles

Hunter Britt
Hunter Britt
April 20, 2021 5:13 pm

Good work today! Way to pick it up on those muscle ups and get into unbroken by 6.

Masatomo Ueda
Masatomo Ueda
April 20, 2021 1:43 pm

C. 10:27
Barbell set to 115 lbs (my 75%), 5 doubles for the first round, then switched to singles.
My max set of unbroken RMU is 4 reps and when I say max it means that if I do 4 in a row, I almost can’t do them anymore, so I reduced all reps by half (5, 4, 3, 2, 1).
Started with RMU and after 4 unbroken reps, tried the 5th and couldn’t get up there so switched to miniband BMU.

Santino Marini
Santino Marini
April 20, 2021 3:09 pm
Reply to  Masatomo Ueda

Looks like you adjusted well. Nice work!

How did the rest go?

Wilson Hopkins
Wilson Hopkins
April 20, 2021 12:04 pm

Warmup – 6 rnds w/ 50# DB
A. 120×3/125Kg x 5
B. 84×3/93×3/102Kg x 3
C. 12:02Rx
G2O – PC/PJ singles
MU – 4.3.3/4.4/3.3/4/2

Santino Marini
Santino Marini
April 20, 2021 3:08 pm
Reply to  Wilson Hopkins

✅????

Wilson Hopkins
Wilson Hopkins
April 20, 2021 3:24 pm
Reply to  Santino Marini

I love the dead stop FS. I remember doing them in 2016 or 2017 and they really helped build my FS and cleans. Big fan of the heavy days too.

Aron Megyik
Aron Megyik
April 20, 2021 10:42 am

Warm up done with 50lbs and 300m row, 5 rounds + 2 reps
A) at first tested a little, because to be honest, somehow I’ve never done these
Heavy ish single, up to 115kg,
Then at 100kg done
B) 80-92-105kg
C) 90kg and bar muscle ups, done but not for time

No dropping in the box, so had to lower the barbell to the shoulder and then gently to the floor, it wasn’t fun lol

Hunter Britt
Hunter Britt
April 20, 2021 11:39 am
Reply to  Aron Megyik

The deadstops are fun. Just make sure you really set up well to keep your back healthy.

Aron Megyik
Aron Megyik
April 20, 2021 12:07 pm
Reply to  Hunter Britt

I was trying to pay some extra attention to make sure everything was nice tight and ready to lift, felt actually good. No pain ????

Santino Marini
Santino Marini
April 20, 2021 11:40 am
Reply to  Aron Megyik

Think of all the extra posterior chain chains from having to lower the bar everytime 🙂

Aron Megyik
Aron Megyik
April 20, 2021 12:06 pm
Reply to  Santino Marini

Well if we are looking it like that, it’s a win-win ????????‍♂️

PATRICK BUCKLES
PATRICK BUCKLES
April 20, 2021 9:49 am

I’m back at 99% guys!

WU. Done
A. No lifting shoes or belt today so I started at 90%. 225/225/225/225/230/230/230/230
B. 60%/150, 70%/175, 80%/200
C. Ran out time. Will do after work.

Feeling good though!

Hunter Britt
Hunter Britt
April 20, 2021 11:39 am

Glad youll be able to get it all in today!

Santino Marini
Santino Marini
April 20, 2021 11:39 am

YES!! Lets keep you healthy, having fun and training hard!

Sabrina Quintão Pereira
Sabrina Quintão Pereira
April 20, 2021 9:42 am

Hello!!

Warm up done 5+12 with 25lb

Everything done by feel

A) Done with 95lb
B) 65 – 70 – 70lb / 75 – 80 – 80lb / 85 – 90 – 90lb
C) 14:16 90lb and Burpee Ring PU

Have a great day!! ????

Hunter Britt
Hunter Britt
April 20, 2021 11:38 am

Enjoy your day as well! Good modification to the workout

Santino Marini
Santino Marini
April 20, 2021 11:39 am

It was a great day! Nice work!

Bobby Wallum
Bobby Wallum
April 20, 2021 8:59 am

Warm up done with 50 5+18
A. 295×5/305×3
B. 185/195×2
215/225/235
255/275×2
C. RX 8:36
MU: UB/6-2/ub/ub/ub
G2oh all singles
Ouch

Hunter Britt
Hunter Britt
April 20, 2021 11:38 am
Reply to  Bobby Wallum

Good stuff today Bobby!

Santino Marini
Santino Marini
April 20, 2021 11:39 am
Reply to  Bobby Wallum

sub 8 if you didn’t break that second set of muscle-ups 🙂

Solid work!

Bobby Wallum
Bobby Wallum
April 20, 2021 11:45 am
Reply to  Santino Marini

Oh for sure took my sweet time getting back on the rings!

Johan Lee
Johan Lee
April 20, 2021 6:51 am

A) Did 255 – 265#

B) 3s @ 155 -165#
2s @ 175-205#
1s @ 225-245#

C) Scaled to 185#, MU @ 9/7/5/3/1
13:45

Hunter Britt
Hunter Britt
April 20, 2021 6:59 am
Reply to  Johan Lee

Good choice with 185. Looks like it was just right!

Simon Lehtimäki
Simon Lehtimäki
April 20, 2021 4:31 am

Wu 5rounds
A. Dont know my deadstop rm so did by feel all reps @125kg, felt good ????
B. 72,5/85/105kg
C. 14.20, 80kg barbell, rx reps. Haven’t done ring mu’s in awhile and it showed..

????????

Santino Marini
Santino Marini
April 20, 2021 5:08 am

A few more sessions with them and you’ll be back! ????????????

Jacob Swartwout
Jacob Swartwout
April 20, 2021 4:01 am

A. 275
B. 170/205/235
C. Not enough time today. Gotta head to work ????

Santino Marini
Santino Marini
April 20, 2021 5:07 am

Still got some good lifting in ????????

Jake Ayers
Jake Ayers
April 19, 2021 6:04 pm

Subs for ring muscle ups in commercial gym?

Santino Marini
Santino Marini
April 19, 2021 6:16 pm
Reply to  Jake Ayers

Burpee Pull-Ups ????

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