January 12, 2022 – Competition Program

Primary Training Session

Warm-Up Primer
Three rounds, individually OR synchronized with a partner, of:
10/7 Calorie Machine (at the same time)
15 Empty Bar Thrusters
10 Burpee Pull-ups
5-8 Strict Handstand Push-Ups
100 Foot Farmer Carry AND Sandbag Carry (one partner farmer carries and the other sandbag carries, then they switch)

A.
Build to 90% of your Current 1-RM Bench Press

(This does not need to be a max effort attempt. Just something that feels heavy)

Eight sets of:
Bench Press x 2 reps @80%
Rest as needed

B.
Three sets of:
Dimmels

x 15-20 reps @30% of 1-Rm Deadlift
Rest as needed

C.
Four sets for times of:
400 Meter Run
60 Heavy Rope Double Unders or 80 Double Unders
Ring Muscle-Ups*
5 Ground to Overhead (255/185lbs)
Rest 3 minutes

Weight for ground to overhead should not exceed 80% of 1-RM

Set 1: 15 Ring Muscle-Ups
Set 2: 12 Ring Muscle-Ups
Set 3: 9 Ring Muscle-Ups
Set 4: 6 Ring Muscle-Ups

D.
Four sets of:
30 seconds Heavy Front Rack Hold
Rest as needed

*These are not maximal but should be close. Will need to feel out weight for this but this should be heavier than you 1RM Front Squat

Athlete Notes:
Today’s workout we’ve got some work/rest action. Since you’re getting a good amount of rest between sets, we’d like to see you push the run, try to go unbroken on the double unders, and then hang on for the ring muscle ups… the barbell will almost certainly be singles. For the ring muscle ups we’d like them done in no more than 3 sets, so pick a modification that allows you to get some good practice in without changing the stimulus too much. The ground to overhead should be a tough weight, but one that you can take a breath and put your hands back on between reps. Push the pace here and see how consistent you stay on the rings as your shoulders and pull starts to fatigue!