December 16, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
12/10 Calorie Bike or Row
100 Foot Suitcase Carry each arm
20 Alternating Lateral Lunges
5 Half Kneeling Single Arm Presses (Right)
3 Windmills (Right)
5 Half Kneeling Single Arm Presses (Left)
3 Windmills (Left)

Followed by…

Ten reps of:
Depth Drop to Box Jump
Rest 15-20 seconds between reps

A.
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 @ 80%

B.
Every 2 minutes, for 10 minutes (5 sets of):
3-Position Squat Clean @ 80-85%
(Mid Hang, 2″ Below the Knee, Floor)

C.
Four sets of:
8-10 Double Dumbbell Bent Over Rows
Rest 60-90 seconds between sets

*Treat these similar to a power row.

D.
For total time…
One round of:
30/24 Calorie Echo/Assault Bike
22 Deadlifts (185/135lbs)
14 Bar Muscle Ups
Rest exactly 2 minutes, then…
Two rounds of:
15/12 Calorie Echo/Assault Bike
11 Deadlifts (225/155lbs)
7 Bar Muscle Ups

E.
Three sets of:
10-12 Dumbbell Z Press
Rest 30 seconds
10-12 Feet Elevated False Grip Ring Rows
Rest 60 seconds

Athlete Training Notes:
Full sent Saturday coming up. We’re looking for that first single round to take about 4 minutes or less. Hit the bike in under 90 seconds, go unbroken on the deadlifts or at most 2 sets and that takes about 40-45 seconds. From there take 1-2 deep breaths then knock out those bar muscle ups, aiming to finish them unbroken or in 2 sets tops. We want high volume so if you can’t do the bar muscle ups in 3 sets then change the movement to pull-ups to keep the volume high to where you can still hit a big set under fatigue. After that you’ll rest 2 minutes, then we’ll cut all the reps in half and pick up the intensity to try and finish the second portion in the same amount of time as the first, maybe slightly slower if you’re experiencing grip fatigue. That two round portion should be about 40-45 seconds per bike, 20-30 seconds per 11 deadlifts, then another 30-40 seconds for the bar muscle ups. Add all that into two rounds and we’re looking for another 4 minute-ish sprint to finish off the week.