June 1, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed

Followed by…

Three sets of:
Double Dumbbell Overhead Walk x 100 Feet
GHD Hip Extension x 15-20 reps
Plank Hold on Rings x 60 seconds
Rest as needed

A.
Bench Press
Set 1: 15 Reps @ 50%
Set 2: 12 Reps @ 55%
Set 3: 10 Reps @ 60%
Rest 2 minutes between sets

B.
Ring Muscle Up Skill Development:
Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps

Followed by…

Two sets of:
Hip Supported Rowing Ring Muscle Ups x 3-5 reps

Followed by…

Two sets of:
Ring Pop Swings

x 6-8 reps

Followed by…

OPTIONAL

Two to three sets of:
Ring Muscle Up + 2-3 Dips + Ring Muscle Ups

C.
For time:
Five rounds of:
5 Shoulder to Overhead (165/115 lbs)
6 Bar Facing Burpees

Immediately followed by…

Five rounds of:
5 Shoulder to Overhead (165/115 lbs)
40 Double Unders

D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds

E.
Accumulate:
50 Banded Lat Pull Downs
50 Banded Pull Aparts (pronated OR supinated grip)

Athlete Notes:
Press fatigue and being able to breathe with a bar on your chest is going to be the name of today’s game. Work on quick cycle times and syncing your breath to movement on the shoulder to overhead. Push the pace on the burpees, but make sure you’re moving at a pace that doesn’t force you to think about picking the barbell up. We want you finishing that 6th burpee and putting your hands right on the barbell. When you move into the second round, those double unders will burn your shoulders but should be a good opportunity to relax a bit if you’ve got good form. Tense arms will just burn you out faster! Goal here is unbroken throughout the workout, especially with the reps being relatively low. The volume will creep up on you so make sure you’re breathing and don’t come out of the gates too hot.