May 13, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of:
30/20 Calories of Machine of Choice
10 Handstand Shoulder Taps

10 Ring Rows

followed by…

Every 3 minutes, for 9 minutes (3 sets) at 80-90% intensity of:
10 Burpee Box Jump-Overs (24″/20″)
10/7 Calories of Assault Bike
30-Foot Handstand Walk OR 2-3 Wall Walks

A.
Three sets of:
Bench Press
Rest 2 minutes between sets

*Set 1: 15 Reps @ 45-50%
*Set 2: 12 Reps @ 50-55%
*Set 3: 10 Reps @ 55-60%

B.
Bar Muscle-Up Skill Work
Bar Muscle-Up 1:
Two sets of:
Supine Banded Lat Pulldowns x 8-10 reps

Followed by…

Two sets of:
Banded Bar Muscle-Up Stomps x 6-8 reps

Followed by…

Two sets of:
Box Jump to Full Support x 4-6 reps

Followed by…

Two sets of:
Air Chair Swing x 4-6 reps

Followed by…

OPTIONAL
Two to three sets of:
4-6 Bar Muscle-Ups

C.
Complete rounds of 21, 15 and 9 reps for time of:
Toes to Bar
Double Dumbbell Snatches (50/35lbs)

Rest exactly 2 minutes, and then…

For time:
100-Foot Farmer’s Carry (50/35 lb DBs)
15 Dumbbell Burpee Deadlifts
100-Foot Farmer’s Carry
12 Dumbbell Burpee Deadlifts
100-Foot Farmer’s Carry
9 Dumbbell Burpee Deadlifts

Rest exactly 2 minutes, and then…

Complete rounds of 12, 9, 6 and 3 reps for time of:
Lateral Burpees Over the Dumbbells
Dumbbell Hang Clean and Jerks (50/35 lb DBs)

D.
Two sets of:
Bulgarian Split Squats x 20 reps each side
Rest as needed
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed

Athlete Notes:

Grip, grip, and more grip in today’s workout. Grip endurance has long been a great separator in competitions and we want to make sure that our athletes don’t have any problems with that. The first section of today’s workout is all going to come down to grip. Try to relax your hands as much as possible at the top of the dumbbell snatches, and move through them quickly. The workout does come down to volume accumulation so at some point your forearms are going to get smoked. Might as well go faster and bank yourself some time before that happens. Try to hang on to the toes to bar, and then crank out the dumbbell snatches in 1-3 sets each time, with the exception of the last set where there’s light at the end of the tunnel so you may as well finish! Now that your grip is properly fried, let’s try to hold on to the dumbbells for some farmer carries and burpee deadlifts. The best advice we can give you here is to go fast on the farmers carries and then relax your hands at the bottom of each deadlift. Once you start them try not to stop, your forearms will be burning but you shouldn’t have a problem with picking them back up after a short reprieve at the bottom. For the last section of this workout we want to see you push the pace on the burpees and then hang on with everything you’ve got left in the tank on the hang clean and jerks. Work on a fast cycle here to reduce the time under tension. If your forearms are too blown up to type your score in sugarWOD after this, we understand!