January 5, 2021 – Competition Program

Primary Training Session
Mobility & Activation
Choose any drill from this article that will help you prepare for your Front Rack position

and then …

Two sets of:
Deep Squat Progressions x 5 reps
Banded Lateral Walk x 20 steps

followed by …

Glute Activation Warm-Up

(20 seconds leg on rack/10 seconds leg off rack)

Warm-Up Flow

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Heavy Rope Double-Unders (or 80-60-40-20-10 reps of Double-Unders)
Alternating Dumbbell Snatches (35/25 lbs)

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Clean + Hang Clean

+ High Hang Clean + Jerk

*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 70-75%

Please hold onto the bar for each set.

B.
For time:
500 Meter Row
50 Toes-to-Bar
25/18 Calorie Assault Bike
25 Bar Muscle-Ups

Athlete Note
Today we are working on accumulating volume with movements commonly tested in the Open. We have a big set of toes-to-bar sandwiched between a row and bike, then a big set of bar muscle-ups/chest-to-bar pull-ups to cap off the workout. The time cap for this workout is 12:00, so please adjust the rep scheme or movements if you know you’ll be longer than 12 minutes.

Your grip will be tested today! That means you’ll need to have a plan of how to break up your reps. Approach the 500 meter row as your ‘buy in.’ We shouldn’t see you setting a new 500 meter PR in this workout so take that initial row at around 85%. Try and keep a relaxed grip on the handle for the row. Have a piece of chalk placed on a j-peg for the toes-to-bar so you can chalk up quickly and without bending over to a chalk bucket. If you are strong with toes-to-bar then you can approach this in 2-3 sets. If you struggle with toes-to-bar volume then break these into manageable sets that allow you to stay in rhythm while still keeping your rest at a minimum. Push on the bike, but back off 2-3 calories before you finish so that you can get off the bike, take a calming breath and then go to work with your BMU/C2B pull-ups. Break these into manageable sets so that you avoid going to failure! We would suggest small, quick sets so that you give your lats and grip quick breaks. Please make a note in comments on how you broke these up!

C.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts)