May 28, 2021 – Competition Program

Primary Training Session
Muscle Activation

Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill Development
Every minute, on the minute, for 5 minutes:
2 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer
Against a 2-minute running clock:
Running on Assault Runner for distance @ 1-Mile PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
6 Unbroken Power Cleans (135-155/95-105 lbs)
12 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs

Rest 3 minutes and repeat the entire 7 minutes again.

IF YOU ARE NOT PROFICIENT WITH ROPE CLIMBS please skip the rope climbs in this portion and instead incorporate the Gymnastics Skills Accessory Work below.

A.
Take 12-15 minutes to build to today’s 1-RM Power Snatch

Followed by…

Every 45 seconds, for 9 minutes (12 sets):
Snatch x 1 rep @ today’s 1-RM Power Snatch weight

B.
Three sets for times of:
12 Overhead Squats (135/95 lbs)
9 Hang Snatches
60 Double-Unders
Rest 90 seconds

C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 70%
Rest 3 minutes between sets

D.
For time:
60 Chest-to-Bar Pull-Ups
30 Burpee Box Overs (46″/42″) or (30″/24″ Burpee Box Jump-Overs)

Athlete Notes:
Today’s skill primer gives you a chance to push your pace. These are short little work segments, but the goal is to find optimal efficiency in this sprint work. Opt for “”fast”” burpees; don’t step back and up or linger on the ground, instead know that you can slam through 12 and still be prepared to move.

You have two fun conditioning pieces today. The overhead squats, hang snatches and double-unders should be sprint intervals. When it’s time to work, aim for unbroken and aggressive…then rest and try to repeat the effort. The second session is a straight sprint chipper. The chest to bar pull ups require a level of proficiency and you can definitely gain/lose time depending on your current lev, el of proficiency. However, the burpee box overs will go to whoever pushes hardest and wants it more – nothing technical there, just hard work. Cut out extra steps on the other side of the box and focus on immediately getting your chest back down to the ground and up to start the next rep. If you’re performing the burpee box JUMP overs, then you will need to find a smooth, consistent pace for the 30 reps.