March 22, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
3-4 Minute Bike @ Ascending Effort

Followed by…

Three rounds of:
20 Banded Face Pulls
10 Double Dumbbell Hang Muscle Snatches
10 Ring Rows
20 Goblet Hold Alternating Lateral Lunges

Followed by…

Two rounds of:
2-3 Strict Ring Muscle Ups OR 6-8 Strict Pull-Ups
3 Dumbbell Squat Snatches (right)
3 Dumbbell Squat Snatches (left)

A.
Every 90 seconds, for 12 minutes (8 sets of):
2 Squat Snatches @ 80%

B.
Five sets of:
3 Back Squats to a Box AT Parallel @ 75%
Rest 90 seconds between sets

*Focus is on standing up from the box as fast as you possibly can.

C.
Individual Option:
Against a 3 minute clock, perform as many reps as possible of…
30 Wall Ball Shots (30/20lbs to 10/9′)
10 Ring Muscle Ups
Max Clean and Jerks (185/135lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of THREE sets.

Team Option:
In M/M or M/F pairs…
Against a 3 minute clock, perform as many reps as possible of…
30 Synchronized Wall Ball Shots (30/20lbs to 10/9′)
8 Synchronized Ring Muscle Ups
Max Clean and Jerks (225/155lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of THREE sets.

-Wall Balls are synchronized in the bottom of the squat.
-Muscle Ups are synchronized at the top of the dip.
-One barbell and split reps however (unless in M/F pair then have one of each bar).

D.
Option A:
Three sets of:
10 Dumbbell Staggered Stance Romanian Deadlifts (right leg forward)
10 Dumbbell Staggered Stance Romanian Deadlifts (left leg forward)
Rest as needed

Option B:
Three sets of:
30-35 Reverse Hypers @ 35-40% of 1RM Back Squat
Rest 2 minutes between sets

Athlete Training Notes:
Wall ball volume straight into muscle ups then grip and rip on the barbell. These intervals should hopefully leave you with about 60-75 seconds on the barbell each round and we’re looking for high scores to be 30+ reps. For the wall balls the main consideration needs to be how they’ll affect the ring muscle ups afterwards. If going unbroken means you’re breaking on the rings then it’s faster to take a break on the wall balls and do less sets on the rings. For the ring muscle ups we’re looking for 2 sets or less to get the 10 reps down. Any more than that and you’re cutting too much into the 3 minute clock. After the rings it’s time to grip and rip on the barbell. Stay over it, put your hands back on it, force yourself to pull.