December 4, 2021 – Competition Program

Primary Training Session

Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

A.
1000 meter Row @ 5km PR Pace

Rest 60 seconds and then. . .

Every minute on the minute for 10 minutes:
10/7 Calorie Assault Bike Sprint

At the 12 minute mark. . .

Four rounds @ 75-80% effort of:
10 Burpee Box Jump Overs (24/20″)
25-Foot Handstand Walk

B.
Deadlift x 1 rep (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 2 reps
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight for 1-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – Be safe a keep good mechanics!

C.
For time:
21 Calorie Ski-Erg or Row
15 Muscle-Ups
9 Squat Snatches (135/95lbs.) or 45-50% or 1-RM Snatch
15 Calorie Ski-Erg or Row
9 Muscle-Ups
6 Squat Snatches (185/125lbs.) or 65-70%
9 Calorie Ski-Erg or Row
6 Muscle-Ups
3 Squat Snatches (225/155lbs.) or 80-85%

Athletes may have a partner to switch out their weight.

D.
Tabata Holow Hold/Rock

(Tabata: 20 seconds of work/20 seconds of rest for 8 sets)

Athlete Notes:

Back at it with some gymnastics and barbell cycling! For most of you this workout will come down to the muscle ups. The other two movements (row/ski and snatches) will basically just be completed at a pace that gives your the confidence and ability to get back on the rings. Those of you who are confident with these higher gymnastics numbers will have a slightly different approach. Your goal should be to hit the row at an aggressive pace and move through the first barbell quickly, the second barbell smoothly, and the final barbell confidently. This workout is not won on the row/ski, but it doesn’t help your time to dog it here, so hit these at a pace that allows you to catch your breath and control your heart rate (but definitely not conversational). Most, if not all, of you will be completing these snatches in singles, so work on staying over the bar and putting your hands back on when you’re confident that you’ll hit the next lift. The weight does get heavier so you’ll have to focus more as it goes up! For those of you needing to modify this workout, we would advise dropping all of the muscle-ups reps to something you could do in 90, 60, and 30 seconds (or 4-3-2 sets). Same goes for the snatches, if these are significantly above the recommended percentages, please stick to the advised percentages so as to ensure we are able to keep moving on the workout! Have some fun!