October 19, 2021 – Competition Program

Primary Training Session

A.
In as little amount of sets possible, accumulate:
8-10 Strict Muscle-Ups
followed by…
10 Strict Muscle-Up Turn Overs
followed by…
10-12 Muscle-Ups

Followed by. . .

Three sets of:
Banded Ring to Sternum Pull Ups x 10 reps @1012 tempo
Rest as needed

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 2 Deficit Parallete Strict Handstand Push Ups
Station 2: 20 Second Ring Support Hold + 20 Second Ring Dip Hold
Station 3: 6-8 Handstand Kick Ups*

*Bring each rep to control at the top of a handstand and then come back down. Focus on a calm kick up and then controlling your balance through your wrists, elbows, and shoulders.

D.
Every 4 minutes, for 24 minutes (6 sets):
Row 300/250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Thrusters (95/65lbs)

E.
For quality and muscle activation:
100 Banded Face Pulls

Athlete Notes:

This one is going to get spicy! When we had our athletes test this out, the consensus was that the first three rounds weren’t too bad…. then round four got REAL! We want to see how consistent you can stay with your pacing, while still being slightly aggressive. Your goal should be to keep all six of the splits within 10-15 seconds of each other. What we don’t want to see is round one be 1:45, and round four be 3:15. The row should be pushed at a pace that you would compare to your 1-2k PR. Transition quickly to the burpees and start right into them. Pick the method that works best for you with regards too consistency. It doesn’t make sense to blaze through the first few, only to die off later on. After you finish the burpees, force yourself to pick up the barbell. This is Fran weight, and should be something we are all comfortable completing 15 reps of. Hang on here knowing that you’ve got some good rest afterwards!