July 9, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200-Meter Jog
50-Foot Single Arm Kettlebell Front Rack Carry – Right
5 Single Arm Kettlebell Front Squats – Right
50-Foot Single Arm Kettlebell Front Rack Carry – Left
5 Single Arm Kettlebell Front Squats – Left
50-Foot Suitcase Carry – Right
5 Single Arm Kettelbell Deadlifts – Right
50-Foot Suitcase Carry – Left
5 Single Arm Kettlebell Deadlifts – Left
100-Foot Double Kettlebell Overhead Carry
10 Double Kettlebell Russian Swings

A.
Every 90 seconds, for 6 minutes (4 sets) of:
3 Position Clean @ 60-70%
(High Hang, Hang, Floor)

followed by….

Every 90 seconds, for 6 minutes (4 sets) of:
Clean + Hang Clean

@ 75%

followed by…

Build to Today’s Heavy Hang or Hip Clean
(Choose the strong hang position for yourself)

B.
Ring Muscle Up Skill Work
Two sets of:
Muscle up Transition on Low Rings with Feet on a Box x 3-5 reps

Followed by…

Two sets of:
Muscle up Transition on Low Rings with Calves on a Box x 3-5 reps

Followed by…

Two sets of:
Peekaboo Swings x 6-8 reps

Followed by…

OPTIONAL
Two to three sets of:
Peekaboo Swing + 2 Ring Muscle Ups + 2-3 Dips + 15-20 second Hold at the top of the last dip.

C.
For time:
5 Ring Muscle Ups
10 Thrusters (185/125 lbs)
*Time Cap = 4 minutes*

At the 7:00 mark, complete the following…

For time:
10 Ring Muscle Ups
20 Thrusters (135/95 lbs)
*Time Cap = 7 minutes*

At the 17:00 mark, complete the following…

15 Ring Muscle Ups
30 Thrusters (95/65 lbs)
*Time Cap = 10 minutes*

D.
Three sets of:
8 Tempo Toe Elevated Romanian Deadlifts @ 3111
Rest 30 seconds
8 Tempo Heel Elevated Goblet Squats @ 2121
Rest 60 seconds

E.
Three sets of:
90 Second Sandbag Bearhug Hold
20 Weighted Side Bends (each side)

Athlete Notes:
This workout is going to be very similar to one we hit a few weeks back, but worse :). Instead of descending reps and shoulder to overhead, we decided let’s tax them a little bit first before making them hit a big set of ring muscle ups at the end. Your goal for the first interval is unbroken on the muscle ups, and 1-2 sets on the thrusters. If you can’t hit at least 5-7 of them unbroken then it might be best to decrease the weight a bit to make yourself move faster. For the second interval we’re looking for 1-2 sets on the muscle ups followed by 1-2 sets again on the thrusters. The final interval is going to likely be 2-3 sets on the ring muscle ups followed by hang on to the barbell like your life depended on it. Those last 30 thrusters are going to be a pure test of grit. Lean into the hurt and get through them as best you can!