November 17, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
50 Foot Bodyweight Walking Lunge
60 Second Wall Sit

Followed by…

Two sets of:
Two-Step Medball Lateral Throw x 5 (each side)
Rest as needed

A.
Every minute, on the minute, for 10 minutes:
1 Hang Power Snatch @ 80%

B.
Every minute, on the minute, for 10 minutes:
3 Sumo Speed Deadlifts @ 60%

**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.

C.
For time:
20 Bar Muscle Ups
40 Dumbbell Box Step Overs (50/35lbs to 24/20″)
60 Dumbbell Deadlifts (50/35lbs)
300 Double Unders
60 Dumbbell Deadlifts
40 Dumbbell Box Step Overs
20 Bar Muscle Ups

TIME CAP = 20 MINUTES

D.
Three sets of:
10 Split Stance (right foot forward) Barbell Good Mornings
10 Split Stance (left foot forward) Barbell Good Mornings
10 Barbell Bulgarian Split Squats (right)
10 Barbell Bulgarian Split Squats (left)
Rest 90 seconds between sets

E.
Complete as many rounds and reps as possible in 6 minutes of:
100 Flutter Kicks
25 V Ups
100 Russian Twist
25 Seated Knee Tucks

Athlete Training Notes:
This one is going to get grippy. Every movement here requires strain on the forearms so how are you going to manage that while continuing to chip away? Aim for 1-2 sets on the first 20 bar muscle ups, then work to decrease time under tension on those stepovers. They don’t have to be unbroken but you should try to hit each of the 40 reps as quickly as you can. After that you’ll move into the 60 dumbbell deadlifts where we’re looking for 2-3 sets to get that done. Hook gripping the dumbbells might be your best friend here. After that we’ve got a big single set of double unders. For these we’d say don’t come in with a specific strategy, hit them based on feel. If you’re in a good rhythm, keep going. If you trip, take a breath then start back up. Don’t plan any breaks here because they’ll likely naturally happen or you’ll start to become inefficient in your rhythm and then it’s time for a quick shakeout. Coming back down the ladder we’re looking 2-3 sets again on the dumbbell deadlifts, then grit out those last 40 stepovers. By this point your forearms will likely be pretty smoked so just get through those bar muscle ups however you can. We wouldn’t be surprised to see those broken into 4-5 sets at that point but just be efficient for what your abilities are. Don’t go too big and then blow up and struggle through 1’s and 2’s to finish out. If you are making smaller sets then you’ll have to be quicker on your rest, but that’s nothing new.