April 4, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Dumbbell Overhead Carry
10 Ring Rows
20 Nose to Wall Shoulder Taps
200 Meter Run

A.
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
Sets 1-3: 2 reps @ 65-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 80+%

At the 16:00 mark…

Every 90 seconds, for 6 minutes (4 sets of):
Bench Press x 5 reps @ 65-70% of 1RM Bench Press

B.
For total time:
Two rounds of:
300 Meter Run
15 Overhead Squats (155/105lbs)
10 Ring Muscle Ups

After the 2nd round, rest exactly two minutes, then…

600 Meter Run
30 Overhead Squats (155/105lbs)
20 Ring Muscle Ups

TIME CAP = 20 MINUTES

C.
Every minute, on the minute, for 10 minutes:
Station 1: 2-3 Rope Climbs
Station 2: 4-5 Wall Walks

D.
Three sets of:
10 Dumbbell Lateral Raises
10 Bent Over Reverse Flyes

Athlete Notes:
Work, rest, more work. Eat this workout one bite at a time. We’ll start with the run, this is likely your only chance to recover the shoulders properly so you’d likely want to run at your mile pace. After that we’ve got a moderately heavy overhead squat coming up. The 15 reps will be no joke at 155/105 so if you have to break, make it a quick one then get back after it. The muscle ups will be the crux for most of you. Can you knock out big sets when breathing hard with shoulder fatigue? We’re looking for those to be done in 1-2 sets each round on the 10’s, and likely 3-4 sets on the final 20. IF you’re subbing muscle ups then we’ll hit 2x reps of dips or chest to bar pull-ups. After the 2 minute rest you’re going to get into the single round for time where we’re expecting you guys to push hard on that run, hit the overhead squats in 2-3 sets, keeping in mind that you have the 20 muscle ups to finish so you don’t want to blow the shoulders up too much more than they already are. Hit those final 20 in as few sets as you can but know that you likely won’t go as big as you’d think (think back to the first open workout this year and that’ll likely be a good rep scheme for you).