January 15, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 10-15 minutes working on any overhead and hip mobility that you would like to prioritize.

Then…

Three sets of:
10 Alternating Med Ball Lateral/Vertical Slams (5 Each Side)
Rest 1-2 minutes

Followed by…

Ten reps of:
1 Vertical Med Ball Toss for MAX Height
Rest 30-45 seconds between reps

Followed by…

Three rounds of:
3 Wall Walks
5 Burpee Pull-Ups
15 V-Ups

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch + Snatch (drop and reset between)

Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%

*Build based on quality and feel to today’s heavy.

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

Set 1: 70%
Set 2: 74%
Set 3: 74-77%
Sets 4 and 5: 77+%

*Do not bounce the weights, touch and go is allowed but no bouncing.

C.
Against a 2 minute clock, complete as many reps as possible of:
15 Dumbbell Power Cleans (50/35lbs)
50 Foot Dumbbell Front Rack Lunge (50/35lbs)(25 foot increments)
Max Bar Muscle Ups in the remaining time
Rest 2 minutes between sets and repeat for a total of FOUR sets.

D.
Every minute, on the minute, for 8 minutes:
12-15 Toes to Bar

General Training Notes:
Today’s workout is a high volume unbroken set style workout. Your goal should be to finish the dumbbell power cleans and front rack lunges in around 60 to 75 seconds, take a quick breath then get going on the bar muscle ups. Ideally you’ll have about 60 seconds or so to chip away at those. We’re purposefully looking for big sets here so don’t game the workout and start small. Get up on the bar and hit a big set on your first go, then chip away with whatever remaining time you have. Most of you would actually benefit from breaking these power cleans into 10/5 or something like that. If you hit a smaller set it decreases time under tension and will allow you to hopefully save the grip to hit a bigger set on the bar muscle ups. Remember, a quick break on the dumbbells is more than likely faster than taking extra breaks on the bar muscle ups.