October 24, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
15 Wall Ball Shots
10 Burpees
100 Foot Farmer Carry

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 3 reps @ 65-70%
Sets 4-6: 2 reps @ 75-80%
Set 7: 1 rep @ 82.5+%

*Do not touch and go.

B.
Back Squat
Set 1: 10 reps @ 50%
Set 2: 15 reps @ 50-60%
Set 3: 10 reps @ 60%
Rest 2-3 minutes between sets

C.
Complete for time:
10 Muscle Ups
10 Squat Cleans (185/125 lbs)
8 Muscle Ups
8 Squat Cleans (215/145 lbs)
6 Muscle Ups
6 Squat Cleans (245/165 lbs)
4 Muscle Ups
4 Squat Cleans (275/185 lbs)
2 Muscle Ups
2 Squat Cleans (305/200 lbs)

If these weights are above your 90% of your 1-RM then substitute the weight for the percentages below:
10 Squat Cleans @ 50%
8 Squat Cleans @ 55-60%
6 Squat Cleans @ 65-70%
4 Squat Cleans @ 75-80%
2 Squat Cleans @ 80-85%

Muscle Up Substitutions:
2:1 Chest to Bar or Chin Over Bar Pull-Ups
1:1 Bar Muscle Ups

D.
Three sets of:
10 Right Leg Bulgarian Split Squats
10 Left Leg Bulgarian Split Squats
10 Medball Hamstring Curls @ 1111
Rest 90 seconds between sets

Athlete Notes:
High skill gymnastics paired with a heavy barbell is going to force you to be able to be a gymnast while still being able to lift heavy. it mitigates advantages that either the power athlete or the gymnastics athlete have if they’re not well rounded! For today’s workout we’re looking for all of the sets of muscle ups to be completed in 1-2 sets. For the squat cleans you’re likely going to be hitting singles on these. Make sure you’re staying right in front of the barbell and not taking steps away from it between reps. Focus on a tight swing, a strong turnover, and using your hips to pop out of the dip on the muscle up to save your arms and your pulling strength. This one is going to come down to being consistent on the muscle ups and smooth on the barbell. We’re looking for the workout to take less than 10-12 minutes, so please customize accordingly.