December 1, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Left
50 Foot Monster Walk Right
15 Goblet Squats
20 Banded Hip Bridges
25 Banded Good Mornings

Followed by…

Ten reps of:
1 Tall Box Jump
Rest as needed

*The goal here is to land with straight legs. Pick a challenging box but one that allows for this.

A.
Every minute, on the minute, for 9 minutes:
2 Hang Power Snatches @ 75%

B.
Every minute, on the minute, for 10 minutes:
3 Sumo Speed Deadlifts @ 65%

**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.

C.
For time:
15 Ring Muscle Ups
15 Deadlifts (315/225lbs)
12 Ring Muscle Ups
15 Front Squats (225/155lbs)
9 Ring Muscle Ups
15 Overhad Squats (135/95lbs)

*Use one barbell.

D.
Three sets of:
10 Supinated Grip Romanian Deadlifts
Rest 30 seconds
10 HEAVY Dumbbell Box Step Overs (24/20″)
Rest 60-90 seconds

E.
Three rounds of:
20 Weighted Right Side Bends
20 Weighted Left Side Bends
45 to 60 Second Face Up GHD Hold

Athlete Training Notes:
High volume mixed with relatively heavy lifting. Look to open up the workout with 1-2 sets to get the 15 reps. From there it’s not a bad idead to break the deadlifts into a 6-5-4 type strategy unless you know you’re going to be able to get right back onto the rings for the 12 muscle ups. Break here, shake the arms, grab it and go again. If you lose a few seconds here but make it up by not breaking as much or resting as much on the rings, then you’re golden. After the 12 muscle ups we’re back to the barbell for 15 front squats. This is a weight that the 15 reps should be challenging but that you could grind it out in one set, it just won’t feel good doing it. Pro tip, if you struggle on the rings, adjust your weights to the second and third weight BEFORE going back to the rings. It gives you a little added rest before starting the higher skill movement. After the front squats we’re back to the rings for the final 9 reps where we’re looking to finish out again in 1-2 sets. Once those are out of the way all that stands between you and the finish line is 15 overhead squats. Again this should be a weight that you can do in 1 set, it just might hurt a little but there’s light at the end of the tunnel so grit it out and don’t drop it unless you outright fail a rep.