June 21, 2023 – Competition Program

rimary Training Session
Get Moving || Warm-Up
Three sets of:
10 Bamboo Bar Press
20-30 Second Overhead Bamboo Hold
100 Foot Sandbag Bearhug Carry
30 Second Side Plank (each side)
200 Meter Run

A.
Eight sets of:
3 Push Press (65+%)
Rest 60 seconds between sets

*Build based on quality over the 8 sets.

B.
Every minute, on the minute, for 10 minutes:
4-6 Strict Ring Pull Ups or 1 Pegboard Ascents

If performing strict pull ups then you may use a band to assist or add weight to make it harder. Make sure that your shoulder are retracted and you are in complete control.

C.
For time:
15 Ring Muscle Ups
300 Foot Farmer Carry (100/70lbs)
450 Foot Sled Push (empty) OR 800 Meter Run
300 Foot Farmer Carry (100/70lbs)
15 Ring Muscle Ups

D.
Three sets of:
8-12 Tempo Stationary Dips @ 1111
Rest as needed

Followed by…

Three sets of:
12-15 Overhead Banded Triceps Extensions
Rest as needed

General Training Notes:
Grip and rip. This one is going to come down to grip endurance and being able to move the sled consistently. It might be smart to break the first set of muscle ups into 2-3 sets just knowing how much grip is coming up. Then we’re going fast pace on those farmer carries, don’t waste any time with the weight in your hands. Grab them and start running. Try to make it at least 50-100 feet before dropping each time. Then we’re onto the sled and it’s time to just grind. It’s empty so it should move quickly but that’s 9 lengths of the 50 foot floor if you’re performing it in our gym, or just a steady long grind if you have space to do it outdoors. Either way, just keep the feet going. Coming back through it might be smart to do a descending distance on the carry. Maybe 100, 75, 50, 50, 25 or something like that so that your grip is somewhat recovered for that last set of ring muscle ups, which we’ll be looking for 4-5 sets max to get the 15 reps.