November 10, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
60 Second Chinese Plank
20 Alternating Lateral Lunges

Followed by…

Ten sets of:
2 Hurdle Jumps
*Set either 2 benches or boxes in a row. Jump all the way over the first one, then as soon as you land, jump over the second one as well. On the second jump, land in a power position and hold for 1-2 seconds. Box height is not as much of a concern as just working on being as dynamic as possible.

A.
Every minute, on the minute, for 9 minutes:
2 Hang Power Snatches @ 70%

B.
Every minute, on the minute, for 10 minutes:
Banded Wide Foot Box Squats to 2″ Above Parallel x 3 reps

**Special Notes**
-Load the bar to 60% of your 1RM and then add band tension that takes the lockout to an extra 30-35%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.

C.
Three rounds for time of:
10 Ring Muscle Ups
25 Back Squats (185/135lbs)
*Bar comes from the ground, no penalty if you break.

Ring Muscle Up Modifications:
25 Pull-Ups
20 Chest to Bar Pull-Ups
20 Ring Dips
18 Strict Pull-Ups
12 Bar Muscle Ups

D.
Three sets of:
20 Dumbbell Death Marches
Rest 45 seconds
20 Dumbbell Walking Lunges
Rest 90 seconds

E.
Accumulate 200 Weighted Russian Twist (100/side) (14/10lbs) in as few sets as possible.

Athlete Training Notes:
Today is all about volume. We’re hitting 30 total ring muscle ups and 25 total back squats. The goal on the rings is 1-3 sets on each round. Then when you get to the barbell try playing with your grip a bit so that your shoulders are relaxed. There’s no penalty on the back squats but trust us when we say that every time you drop the bar it’ll get harder and harder to pick it up. We’re looking for big sets in this weeks high volume Friday metcon.