June 17, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
10 Suitcase Deadlifts each side
50-Foot Single-Arm Kettlebell Front Rack Carry (each arm)
50-Foot Single-Arm Overhead Kettlebell Carry (each arm)

followed by…

Two sets of:
30 Supinated-Grip Band Pull-Aparts
15 Single-Leg Hip Bridges (each leg)
10 Alternating Cossack Squats

A.
Ten sets of:
Deadlift x 2 reps @ 75% of 1-RM
Rest 90 seconds

Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible

Followed by…

Three sets of:
Deadstop Deadlifts x 8 reps
Rest as needed
Build in weight

B.
Two sets of:
Single Leg Deadlift x 15 reps
Rest as needed

Three sets of:
Barbell Glute Bridges x 10-15 reps 2111
Rest as needed

C.
For total time:
1000 Meter Row
30 Thrusters (95/65lbs)
15 Bar Muscle Ups

Rest 2 minutes, then…

500 Meter Row
20 Thrusters (95/65lbs)
10 Bar Muscle Ups

Rest 60 seconds, then…

250 Meter Row
10 Thrusters (95/65lbs)
5 Bar Muscle Ups

D.
Three sets of:
Reverse Hyper x 20 reps (Moderate weight)
Rest as needed

Athlete Notes:
It’s like Jackie had evil triplets in today’s workout. We’re working descending reps on today’s metcon but the pace just goes that much faster as it gets shorter. The first piece you should aim for about :05/500m slower than your 2k pace, then we’re looking 1-2 sets on those 30 thrusters, and then again 1-2 sets on the bar muscle ups. After the 2 minute rest we’ll be looking to row at around your 2k pace then hit the thrusters in 1-2 sets, and then push to try and go unbroken on the bar muscle ups. You’ll get a 1 minute rest then it’s full send to the finish. That last piece is an all out sprint and if you fall flat, at least you learned. This is one of those workouts where something’s gotta give. If you know that big sets are a possibility on the gymnastics for you, then maybe you’ll be better off taking a quick break on the barbell. We tend to see that barbell breaks (when the bar is light) are much shorter than higher skill gymnastics breaks, so keep that in mind when you’re chipping away.