July 3, 2021 – Competition Program

Primary Training Session
Mobility & Activation
Banded Scarecrow

x 2-3 minutes depending on how tight you feel

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Warm-Up Flow
At increasing intensity:
1600 Meter Run (Assault Runner if possible)
200 Single-Unders
15 Wall Walks
100-Foot Handstand Walk

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall or freestanding shoulder taps

A.
For time:
21 Ground to Overhead (185/125 lbs)
21 Muscle-Ups

Compare results to May 29, 2021.

Rest 12 minutes, and when the running clock reaches 20:00…

“Granite Games – Thruster Run 3.0 🔥”
18 Dumbbell Thrusters (70/50 lbs)
200 meter Run
15 Dumbbell Thrusters
200 meter Run
12 Dumbbell Thrusters
200 meter Run
9 Dumbbell Thrusters
200 meter Run
6 Dumbbell Thrusters
200 meter Run
3 Dumbbell Thrusters

Time Cap: 12 minutes

Compare results to May 29, 2021.

Athlete Notes:
The first workout for today starts with a moderately heavy barbell and a high-skill gymnastics movement. Since we’ve done this before, you have a good opportunity to replicate or improve upon your success, OR, learn from your mistakes. For most of you this comes down the muscle-ups, but don’t look past some efficiency tips on the barbell. For starters, force yourself to stay over the barbell. When we start to step back, or kneel down for chalk, or whatever it is, that time starts to creep away very quickly. Have your chalk close by, and if you absolutely need it, throw some on. But, most all of you will be doing drop and go reps with the barbell, so don’t let chalk be an excuse to rest. After you finish the barbell it comes down to smart sets on the muscle ups. If you know that you’re a guru at them, see how few sets you can get them done in. For a lot of you though, it will be managing your rest time between sets. Try not to stare at the rings too much and see if you can get a little uncomfortable…maybe you even fail one? But that’s ok because you’re learning your limits! Training is the best time to fail because we can learn without consequence! Our finisher for today is a semi-finals workout that gives us a chance to retest against ourselves, AND, elite athletes. There’s a couple strategies you can approach this workout with, and they will vary drastically based on individual abilities. Do you go unbroken on the dumbbells and try to cruise a little bit on the run? Or do you break the dumbbells and push the pace on the run? Or, do you go unbroken AND crush the run? Let us know what you try and if you changed anything from last time!