May 7, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in each of the following mobility pieces…

–PVC Front Rack Stretch
–Hip Internal Rotation Drill

Followed by…

Three rounds of:
3 Over the Fence/Under the Fence (each side)
10 Goblet Squats
50 Foot Monster Walk (forward and backward)
30 Plate Hops

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Clean 2″ Below the Knee

Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%

B.
Back Squat
Set 1: 3 reps @ 62.5%
Set 2: 2 reps @ 72.5.5%
Set 3: 1 rep @ 82.5%
Set 4: 2 reps @ 77.5%
Set 5: 1 rep @ 87.5+%
Sets 6, 7, and 8: 6 reps @ 65-70%
Rest 2 minutes between all sets

C.
Individual Option:
Complete as many rounds and reps as possible in 15 minutes of:
5 Ring Muscle Ups OR 8 Bar Muscle Ups
5 Thrusters (95/65lbs)
*Add 2 thrusters to each round.
**You can alternate rounds between ring and bar if you want to or select one and stay on that the full workout.

Team Option:
“2023 Team Semi-Finals Event 2”
In M/F Pairs, for 15 minutes, complete as many rounds and reps as possible of:
3 Synchronized Muscle Ups*
5 Synchronized Thrusters (95/65lbs)

*1 pair works while the other rests.
**1 partner performs Ring Muscle Ups while the other performs Bar Muscle Ups (switch however).
***Add 2 muscle ups and 5 thrusters every time M/F pair 1 starts a new round.

D.
Three sets of:
16 Farmer Hold Walking Lunges (8/leg)
Rest 30 seconds
25-30 Weighted GHD Back Extensions
Rest 90-120 seconds

Athlete Training Notes
Today’s individual workout is inspired by the team event 2 from last year’s semi-final. We’ve got a 15 minute AMRAP and you’ve got some choices to make. Each round starts with either 5 ring muscle ups OR 8 bar muscle ups. One is a little more taxing than the other, but the less taxing movement has more reps, so each round you’ll get to choose which one you want to go with and you can switch round to round as you see fit. But, once you select one of them for that round, you have to finish with that. Example.. round 2 I select the 5 ring muscle ups but have to break at 3. I will have to go back up for the final 2 ring muscle ups, not switch to the bar. The thrusters are where things are going to get real spicy in this workout though. It starts out nice and sweet with just 5 reps, but every round after that we’re adding 2 reps. Before you know it you’re knocking out a set of 5 ring muscle ups or 8 bar muscle ups and 7-9-11-13, etc thrusters. They’ll add up and quick. Smart breaks and using your transitions to shake the arms out before the gymnastics is going to be key. Ideally you’re taking your rest before that gymnastics movement and then pushing the transition back to the barbell knowing that you’ll be able to knock out some reps no matter how fatigued you are. You’re already going to rest before the gymnastics anyways so might as well push the transition to the bar.