September 9, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Suitcase Carry (each arm)
10 Goblet Squats

A.
Five sets of:
Tempo Back Squat x 2 reps @ 79% @ 32X1
Rest 2 minutes between sets

B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: Strict Handstand Push Ups x 45-50% of Max Reps
Station 2: Double Under Variation x 50-60% of Max Reps
Station 3: Toes to Bar x 45-50% of Max Reps

You may break your reps up into multiple sets. This is an accumulated score within the minute

C.
Build to Today’s 2-RM Push Press

Followed by…

Go back down to 50% of your 1-RM Power Jerk and build to a Heavy Power Jerk for the day

Followed by…

Three sets of:
Shoulder to Overhead x 4 reps
Rest as needed

Begin first set at your heaviest weight from last week. Attempt to push press as many of the reps as you can, but if needed you may power jerk when you can no longer push press.

D.
Six sets of:
15/12 Calorie Row
50 Foot Handstand Walk
5 Bar Muscle Ups
Rest 90 seconds between sets or alternate complete rounds with a partner 1:1.

Athlete Notes:
Pull – Push – Pull.. Fast. That’s the name of the game for today’s workout. Each set we want to see how quickly you can push through the interval. We’re not looking for “pretty” reps, we’re looking for fast reps. Rip the handles off the rower (not literally), kick straight up into the handstand, then sprint to the pull-up bar to knock out your fastest 5 bar muscle ups. Take a couple quick gasps of air and get ready to do it all over again. Ideally you’re finishing these at about a 1:1 work:rest ratio. Subs for handstand walk are 3 wall walks and subs for bar muscle ups are 10 strict handstand push-ups OR 15 pull-ups.