June 28, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
15 Single Arm Dumbbell Push Press each side (35/20lbs)
60 second Wall Sit

A.
Eight sets of:
3 Power Jerks (65+%)
Rest 60 seconds between sets

*Build based on quality over the 8 sets.

B.
For time:
100 Chest-to-Bar Pull-Ups
*Every 2 minutes, including at the 0:00 mark, perform:
15/10 Calorie Echo or Assault Bike
TIME CAP = 12 MINUTES

Then, at the 15 minute mark…

Complete as many reps as possible in 15 minutes of:
Max Reps Strict Handstand Push Ups to a Deficit (4/2″)
*Every 2 minutes, including at the 15:00 mark, perform:
15/10 Calorie Echo or Assault Bike
50 Crossover Single Unders

C.
Three sets of:
10-12 Incline Dumbbell Bench
Rest as needed

Followed by…

Three sets of:
15 Rolling Tricep Extensions
Rest as needed

General Training Notes:
Gymnastics capacity day. How big can you go on those first few sets of chest to bar? We’d suggest opening up and trying to get as many as possible in that first window because as fatigue sets in you’re going to start dropping off the bar more and more, and the bike pace will naturally slow down. A goal is to get about 60-75 seconds of work each round (or more) on the pull-ups and then using the bike as a recovery. A good goal is to hit around your 20 minute test pace for each set of the bike. When we get to the second part you’ll be coming off at least a 3 minute rest so again, open up big but know that your shoulders are going to hit a wall at some point. This is a great day to test your endurance. If you need to scale from the deficit, modify to a variation that you could get at least 10 reps unbroken on your first go.