October 1, 2021 – Competition Program

Primary Training Session
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 20 Nose-to-Wall Handstand Shoulder Taps (10 each arm)
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – 10-12 Weighted V-Ups
(hold weight overhead for these)
Minute 3 – 6-8 Strict Ring to Sternum Pull Ups

B.
Every 3 minutes, for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35 lb DBs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

C.
Build to today’s heavy…
Clean & Jerk x 1 rep

Start around 60% and add approximately 5% every lift. Allow yourself 2-3 missed attempts, then move on.

D.
Three sets of:
Back Squat x Max Reps @ Monday’s 1-RM Front Squat Weight
Rest 5-6 minutes between sets.

E.
For time:
35/25 Calories of Assault Bike
25 Thrusters (115/75 lbs)
15 Ring Muscle-Ups

Time cap: 8 minutes

Athlete Notes:
Today’s focus is primarily on our lifting. We want to get some solid positional lifts in at higher percentages in the clean and jerks, and then see how far you can push it on the max reps of back squats! There’s three ways that set should end. The first, and most ideal way, is complete failure – you’re unable to stand back up out of the bottom. The second is if your form starts to break down and you’re compromising safety. The third is if you start to think about it at the top of the rep too much, give yourself one to two breaths and then sit back down. Don’t just stop when it becomes uncomfortable, that’s the point that you’ve probably still got a few reps left!!

When we get to the workout, this is a lot of “go” and then finished with a high skill movement! That first assault bike should be FAST (60-90 seconds). The thrusters are where you can be a little smart, dependent on your gymnastics capabilities. If you’re a muscle-up guru, then push these thrusters and see how well your skills hold up! If you know that muscle-ups are not necessarily in your wheel house, then maybe break the thrusters into a couple sets to save you a little bit going into the skill piece! In an ideal world we are finishing the thrusters in 1-2 sets, and same for the muscle ups, but if that’s not the case, just keep pushing through until the time cap and get them done as best you can!