July 28, 2021 – Competition Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Three sets for times of:
30/22 Calories of Rowing
4 x (PERFECT Muscle-Up + Ring Dip)
6 Clusters (95-135/65-95 lbs)
Rest 2 minutes

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 5% on last weeks results. Use Jerk Blocks if possible.

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 75-77%

D.
Two sets for times of:
50 Alternating Dumbbell Snatches (70/50 lbs)
40 Chest-to-Bar Pull-Ups
30 Alternating Single Arm Devils Press (70/50 lbs)
20 Toes-to-Bar
100-Foot Handstand Walk
Rest 5 minutes

Athlete Notes:
Skill work meets grit in today’s two set workout! We’ve got two dumbbell movements sandwiched in with some gymnastics movements. We’ll start with the first movement, alternating dumbbell snatches with a heavier than usual dumbbell…it’s most likely that this will have to be broken into multiple sets, but we would advise you pick a dumbbell weight that allows you to get at least 10 reps before having to rest. We want to challenge you to lift a little heavier weight, but not at the expense of having to rest way too long. After you finish the dumbbell snatches you’ll move into chest-to-bar pull-ups. Given that your grip will already be slightly fatigued, smart sets and a solid plan going into this movement will go a long ways. If you feel good, challenge yourself to go for a couple bigger sets, but most of you will likely break this multiple times, which means SHORT BREAKS! Force yourself to jump back up on the bar even though you’re uncomfortable. The grit comes in the next movement, the single-arm devil’s press – again with the heavier dumbbell. We’ve essentially got 30 more dumbbell snatches, but now we’ve added a burpee. This can start to get really, really slow if you get lazy with the burpee. Once that dumbbell hits the ground, force yourself to follow it! You’d be surprised how much time you can save by just following the dumbbell down every rep and getting right on the floor! Up next we have toes-to-bar…this will be a great test of midline stability as well as a continued test of grip strength. The numbers are not necessarily high, but given all the work that preceeds these, they can be somewhat challenging. Try to get these done in 1-2 sets if possible! The workout finishes off with a 100-foot handstand walk. If you’re a guru, go for broke! Those of you still learning, give it your best to try and get it done in 5-10 foot increments, or go as far as you can in 4-5 attempts. If you’re still new or learning to handstand walk, we would advise 3-4 wall climbs per 50 feet (6-8 total). Are you ready for the best part? We get a 5 minute rest, and then get to hit it all over again! You’ll definitely be fatigued going into the next set but the goal should be to try and stay within 1-2 minutes of your first set time. Disclaimer…this is a lot of heavy dumbbell snatches and single arm hinging, if you absolutely gas out on the first set, and know that your relative intensity will be shot going into the second one, it might be smarter for you to call it after one set, and take a couple of the movements and just work on them as skill work. There’s nothing wrong with that!