January 29, 2021 – Competition Program

Primary Training Session
Mobility & Activation
12-Minute Mobility for Hip Hinge

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With an empty barbell, complete:
3 Muscle Cleans
3 Front Squats
3 Tall Cleans
3 Hang Power Cleans
3 Hang Squat Cleans

Focus on hitting each position with purpose and sound technique.

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Front Squat + Jerk @ 90-95%

B.
Ever 90 seconds, for 6 minutes (4 sets) of:
10 Ground to Overhead (115-135/75-95 lbs)

Select a load you can maintain unbroken for all FOUR sets.

C.
For max reps:
60 seconds of Box-Jump Overs (24″/20″)
Rest 2 minutes
60 seconds of Bar Muscle-Ups

NOTE SCORES, and rest until recovered before the next portion.

Every minute, on the minute, until you cannot complete the prescribed reps within the assigned minute:
Box-Jump Overs x 30% of today’s 60 second max
Bar Muscle-Up x 30% of today’s 60 second max

*Once you fail to complete the specified reps within the minute the workout is over. E.g, if you hit 13 bar muscle-ups in 60 seconds, and 40 Box Jumps in 60 seconds in the max reps test, you would perform 4 bar muscle-ups and 12 Box-Jumps every minute until you failed to get those reps in within the minute.

Athlete Notes:
Please rest until recovered to tackle the last piece. You DO NOT need to go unbroken during the initial 60 seconds of testing. We are looking for max reps, so accumulate as many reps as possible. This needs to be maximal effort for both movements since you get to rest until recovered. Just like last week, we are looking for volume accumulation over a period of time. We’d rather see someone break early to avoid muscle failure than someone knock out big sets but hit a wall in minute three. If you accumulated 3 bar muscle-ups or less, please scale the movement to jumping bar muscle-ups for the EMOM.

Please use today’s session as a chance to work on precise movement and control in the box jump-overs. We would rather you get 3 less box jump-overs in the minute and not risk busting a shin that can take you out of the gym for a couple of days. If you need more focus on bar muscle ups than box jumps, please perform the box jump-overs with a step down.

D.
Three sets of:
1-1-2 Dumbbell Bench Press

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x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds

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Siamak Asemi Esfahani
Siamak Asemi Esfahani
January 30, 2021 5:59 am

A. 205 lbs
B. 115 lbs
00:25/00:31/00:32/00:32
C. BMU= 12 reps, BJO= 28 reps
Did 4 mins
D. Done

Eduardo Ruanova Salazar
Eduardo Ruanova Salazar
January 29, 2021 9:12 pm

Mobility & warmup ✅
A. @235
B. @115: 2/4 (C&J)
C. 21 & 8. Did for the emom 6+2, got to 10 complete rounds + 5 box jump overs
D. Done

Santino Marini
Santino Marini
January 30, 2021 4:58 am

????

Nathaniel Olsen
Nathaniel Olsen
January 29, 2021 8:57 pm

A) Sets at 270-285

B) Snatches at 135 :23/:24/:23/:22

C) 36 BJO’s, 19 BMU

Emom at 11 BJO’s/6 BMU
Went for 11 rounds

D) Done ✅

Santino Marini
Santino Marini
January 30, 2021 4:57 am

Solid days work!

Johan Lee
Johan Lee
January 29, 2021 6:58 pm

A. Up to 245#, jerk felt quite good today.

B. Done
Alternate sets between Snatch(95#) and CnJ(115#)

C. Max 60s: 30 BJ, 14 BMU
EMOM 9 BJ + 4 BMU
Finished 5 rounds

D. Short in time, doing it tomorrow

Last edited 4 years ago by Johan Lee
Santino Marini
Santino Marini
January 30, 2021 4:57 am
Reply to  Johan Lee

Got the fun stuff in!!

Alex González
Alex González
January 29, 2021 5:40 pm

Mobility: done
A. 235 lbs all sets
B. 115 C&J all sets
C. Max Box Jump Over 28
Max Bar mu: 11
Then … 8 BJO + 3 Bar MU
23 rounds + 8 BJO & 1 MU
D. Done

Santino Marini
Santino Marini
January 30, 2021 4:57 am
Reply to  Alex González

Great session!

Alex González
Alex González
January 30, 2021 6:03 am
Reply to  Santino Marini

Thanks Coach

James Wozniak
James Wozniak
January 29, 2021 5:26 pm

A. 270/270/275/280/285
B. 125×2, 135×2
C. 30 box jump overs, 15 BMU.
Then, 10/5. Made it through 7 rounds. Box jumps started to eat a lot of time
D. ✅

Santino Marini
Santino Marini
January 30, 2021 4:57 am
Reply to  James Wozniak

Kathryn Salmon
Kathryn Salmon
January 29, 2021 3:57 pm

Mobility and warmup done
A: 165
B: 95 accidentally over did it needed 2 min rounds should have dropped weight
C: 18 BBJO step down; 6 MU (jumping) so 6 BBJO and 2 MU (jumping) made it 20 rounds! At round 2 I thought I would only make 10, at round 10 each round I said I can quit after the next one.
D: 25 lb DBs

Hunter Britt
Hunter Britt
January 29, 2021 5:21 pm
Reply to  Kathryn Salmon

Great to see you are challenging yourself with the top range of the the ground to overhead

Santino Marini
Santino Marini
January 29, 2021 5:22 pm
Reply to  Kathryn Salmon

A little aggressive on the barbell cycling but still a good days training! ????????

Robert DeLeon
Robert DeLeon
January 29, 2021 3:55 pm

M & A: ✔️
A: Did 4 sets @185(82%). Then 2 sets @190(90%)
B: Chose 95# for this. All sets were UB Traps and shoulder were on fire
C: 18/Have difficulty with BMU at the home gym. Need to get some more space off the wall. So I did 6 and 3 jumping BMUs. Did a total of 20 Rounds
D: 40# DBs and a green band for tri’s

Hunter Britt
Hunter Britt
January 29, 2021 5:21 pm
Reply to  Robert DeLeon

Looks like it was a solid day!

Santino Marini
Santino Marini
January 29, 2021 5:21 pm
Reply to  Robert DeLeon

Continue to adapt and still get some great work in! Nice job!

Jacob Swartwout
Jacob Swartwout
January 29, 2021 3:27 pm

A. 280 That was death. Jerks started to feel real heavy at set 5 and 6 haha.
B. 115 all sets unbroken.
C. 10 BJO/3 BMU stopped after 8 rounds. My right hand started to rip. Gonna save it for another day.
D. Done 55# DBs

Hunter Britt
Hunter Britt
January 29, 2021 5:20 pm

Glad you didnt just push it to a full tear!

Wilson Hopkins
Wilson Hopkins
January 29, 2021 3:08 pm

A. 108Kg(90%) for all. This was a bit of a grind; did not feel quick or powerful at all.
B. 61Kg; :29/:30/:31/:35
Forearms are smoked after this! That’s why I dropped off on the last one. Overall felt good cycling the BB.
C. 26 BJO/9 BMU
Rx – 8 BJO/3 BMU
Stopped at 5 rnds; forearms are done
D. 30Kg DBs and red band

Hunter Britt
Hunter Britt
January 29, 2021 5:19 pm
Reply to  Wilson Hopkins

Nothing like a sweet forearm pump!

Joaquín López
Joaquín López
January 29, 2021 2:26 pm

A. 120kg (easy)

B.
1/2/3 set: 50kg
4 set: 55kg
Every set unbroken

C.
Max reps
box jump over: 38
Bar MU: 14 (10-4)
4 sets done with (12/4)

D. Tomorrow

Hunter Britt
Hunter Britt
January 29, 2021 5:19 pm

Good work!

Patrick Benson
Patrick Benson
January 29, 2021 1:32 pm

A) All sets at 225 (81%). First time cleaning in over three weeks so this was heavy enough for today.
B) Done at 115
C) Max Box Jump Overs 26
Max Bar Muscle Ups 15
8/5 for EMOM
Stopped after 8 sets, 55 total BMUs was enough
D) Done

Hunter Britt
Hunter Britt
January 29, 2021 1:46 pm
Reply to  Patrick Benson

Hey but back at the weights so that is exciting.

Patrick Benson
Patrick Benson
January 29, 2021 2:26 pm
Reply to  Hunter Britt

Hell ya man. It was a great day of training.

Giavanna Martin
Giavanna Martin
January 29, 2021 1:29 pm

Back flared up so had to stay light/modify the lifting
A. Did zombie tempo Front squats w/ 3 sec. pause at bottom. Stayed @105 for these
B. Done @75, all power snatches
C. 30 BJO
9BMU
Then EMOM 9BJO and 3 BMU. Had to stop after 8 rds because i got a big tear on my hand. Upset with this because i know i couldve kept going ????
D. Done!

Hunter Britt
Hunter Britt
January 29, 2021 1:45 pm

Make sure you are wearing gymnastics grips when you can. Torn hands is often a set back that can be avoided. However, sometimes it just happens either way. Hope they are back to 100% soon

Giavanna Martin
Giavanna Martin
January 29, 2021 2:02 pm
Reply to  Hunter Britt

Thank you! I always wear grips but my hands still seem to tear for some reason????

Dylan Weller
Dylan Weller
January 29, 2021 10:06 am

Warmup done
A. 250/250/255/255/260/260 felt great
B. Unbroken at 125 all sets 0:27
C. BJO = 34
BMU = 12
EMOM until failure:
10 bjo + 3BMU
#10 rounds complete! Pulled a muscle in my neck on round 9. Might have had 1 more round in me

D. Complete

Hunter Britt
Hunter Britt
January 29, 2021 10:57 am
Reply to  Dylan Weller

I hope the neck feels better soon!

Bobby Wallum
Bobby Wallum
January 29, 2021 9:31 am

Warm up done
A. 275×2/295×2/315 made clean and squat fail jerk/295×1
Had no legs today
B. Done with 135
:29/:29/:30/:28
C. RX
32 BJO/19 Bar MU
Rest 5 Minutes
EMOM
10 Box Jump Overs + 6 Bar MU
13 rounds + 13 reps
D. Tomorrow or later

Had to do saturdays conditioning yesterday so think that def played a factor in today!

Hunter Britt
Hunter Britt
January 29, 2021 10:57 am
Reply to  Bobby Wallum

Oh dang, well hopefully you allow yourself some good rest this weekend

Bobby Wallum
Bobby Wallum
January 29, 2021 11:00 am
Reply to  Hunter Britt

I will! I’ll be doing some biking and rowing etc!

Aron Megyik
Aron Megyik
January 29, 2021 9:24 am

Mobility warm up done A) 100kg, kept it light, because lower back, used belt as well, but around the last few rounds it was “alright” B) 52-55-57-60kg, pcl and pj, all round around 30 sec C) 30 bjo and 14 mu (same amount of mu as 3 weeks ago by the mu and target bp wod, because no ring) Emom 10’ 10 bjo + 4 mu There was def. a few rounds in the tank, but it was enough, at this workout the goal is always 10 rounds. Maybe could have pushed the bjo a little bit more, not sure.… Read more »

Hunter Britt
Hunter Britt
January 29, 2021 10:56 am
Reply to  Aron Megyik

Glad to see you stay unbroken and probably a good idea to not crush yourself on the box jumps with your back not feeling great.

Aron Megyik
Aron Megyik
January 29, 2021 11:03 am
Reply to  Hunter Britt

Considering all facts, it was a great training day. Too bad i only have access to bar and no high rings, would be fun to do sometime ring muscle ups too.
At least I’m getting better at the bar muscle ups ????????‍♂️

Last edited 4 years ago by Aron Megyik
Eileen Mavencamp
Eileen Mavencamp
January 29, 2021 9:18 am

mobility and warm-up done
A. 105/105/110/110/115/115# (80-90%)
jerks felt really weird today, I couldn’t get into a good catch position for some reason
B. E90S for 6 minutes:
10 G2OH @65#
46/44/42/42/42sec
C1. max BJO: 23
max devil press (30#): 8
C2. EMOM until failure
BJO x7
Devil press x3
7 minutes done
D. done

Hunter Britt
Hunter Britt
January 29, 2021 10:31 am

Its unfortunate when the technique is just being silly for a day but it happens to all of us.

Cathrine Nyhus Hagum
Cathrine Nyhus Hagum
January 29, 2021 8:51 am

Mobility & Activation Done
A. 49/ 49/ 49/ 50/ 50/ 50 kg (90-93%)
B. E90S, for 6 minutes (4 sets) of:
10 Ground to Overhead (55 lbs)
C1. For max reps:
60 seconds of BJO (20″): 31 reps
60 seconds of BMU: 6 reps
C2. EMOM, until failure:
BJO x 9 reps
BMU x 2 reps
12 minutes
D. Done

Hunter Britt
Hunter Britt
January 29, 2021 8:58 am

Awesome stuff Cathrine. Have a great weekend!

Cathrine Nyhus Hagum
Cathrine Nyhus Hagum
January 29, 2021 9:02 am
Reply to  Hunter Britt

Thanks! Same to you ????????

Caitlin Buckvold Neal
Caitlin Buckvold Neal
January 29, 2021 8:30 am

Mobility/technique done
A. 135-140 (90-93% most recent max). It was moving well today; I like how C&Js have felt lately.
B. Done with 75lbs. I think this was the right weight for me at this time. 10-10 with a slight hesitation on one rep-10-10.
C. 29 box jump overs (no rebound) / 10 Devil’s Press with 35lbs, then
9 BJO / 3 Devil’s Press to Minute 10. It was definitely the box jumps that started to give out first.
D. Done with 30lbs /thin red band. That was a pump!

Hunter Britt
Hunter Britt
January 29, 2021 8:58 am

Sounds like a solid day!

Corey Talbott
Corey Talbott
January 29, 2021 6:41 am

A. Frustrating start, couldn’t even clean 90%/230 from the floor. The movement feels foreign right now and im not sure why after feeling so good from the hang the last two weeks. Dropped to 225. Missed one clean somewhere and one jerk somewhere. B. Happy to have cycled 115 for the first time but i had to push it closer to E2MOM. 10/10/8+2/10 – bad habit of ending up about 5 feet back from where is started. C. 25 BJO/6 BMU – couldn’t hold on to the bar at all today. 8BJO+2BMU for 6 OTM. Had to do singles on… Read more »

Hunter Britt
Hunter Britt
January 29, 2021 6:47 am
Reply to  Corey Talbott

Not every day can be a killer one. The issue with cleans definitely hits us all sometimes so the best thing to do on those days is just lower the percentage and make it a technique day

Corey Talbott
Corey Talbott
January 29, 2021 7:38 am
Reply to  Hunter Britt

That’s helpful, thanks!!

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