August 1, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Machine of Choice
10 Single Arm Kettlebell Front Squats Each Arm
100 Foot Suitcase Carry (each arm)
60 Second Elbow Plank

A.
Four sets of:
50-60% Front Squat x 6 reps @ 2111
Rest as needed

B.
Complete as many rounds and reps possible in 5 minutes of:
4 Squat Cleans (135/95lbs)
3 Muscle Ups

Rest 60 seconds, followed by…

Complete as many rounds and reps possible in 5 minutes of:
4 Squat Cleans (165/115lbs)
3 Bar Muscle Ups

Rest 60 seconds, followed by…

Complete as many rounds and reps possible in 5 minutes of:
4 Squat Cleans (195/135lbs)
3 Burpee Bar Muscle Ups

Substitutions:
Muscle Ups = Burpee Pull Ups
Bar Muscle Ups = Dumbbell Burpee Deadlifts (50/35lbs)
Burpee Bar Muscle = Burpee Chest to Bar Pull Ups

C.
Three sets of:
5 Bulgarian Split Squat @ 4011 Tempo + Hold 20-30 seconds (Right Leg)
Rest as needed
5 Bulgarian Split Squat @ 4011 Tempo + Hold 20-30 seconds (Left Leg)
Rest as needed

The hold will be performed at the completion of the 5th rep. Hold at the bottom of your bulgarian split squat.

D.
Every minute, on the minute, for 12 minutes (4 sets ) of:
Station 1: 60 second Dumbbell Farmer Hold
Station 2: 60 second Dumbbell Front Rack Hold
Station 3: 30 second Hang From Pull Up Bar

Athlete Notes:
Gymnastics and a barbell, everyone’s favorite combo. These 5 minute AMRAP’s are going to be a unique test as they’re going to get very grippy and really test your ability to pull under fatigue. The first section is going to be a bit of a trap with the light barbell. Most of you would benefit from fast singles as the muscle up volume will accumulate quickly. That said, 5 minutes goes by very fast so you have to be diligent about putting your hands back on the barbell. The second 5 minute amrap we see a slightly heavier bar, your back may start to pump up at this point. Singles are definitely the smart option here as we’ll expect unbroken on the bar muscle ups. When you get to the final barbell it’s going to be a gut check. Put your hands on the bar and don’t waste any time between reps. When you get to the burpees work on dropping right into the next piece as quickly as possible.