May 27, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
100-Foot Suitcase Carry (each arm)
10 Single-Arm Deadlifts (each arm)
100-Foot Single Arm Overhead Carry (each arm)
5 Kettlebell Windmills (each arm)
100-Foot Sandbag Bearhug Carry (150/100 lbs)

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Push Press x 3 reps @ 90% of 3-RM

Followed by…

One set of:
Max Reps Push Press @ 80% of 1-RM Push Press @ 11X2 Tempo

For this tempo you will pause in the dip for 1 second and pause overhead for 2 seconds on every rep

B.
For time:
12 Ring Muscle Ups
9 Deficit Handstand Push-Ups (9″/6″)
6 Sandbag to Shoulder (200/150 lbs)
3 Squat Cleans (275/185 lbs)

Rest until the running clock reaches the 15 minute mark, then repeat.

Substitution Recommendations:
*Perform 1:1 Bar Muscle Ups, or double the reps of Chest to Bar Pull-Ups
*Perform Strict Handstand Push-Ups with no deficit.
*If you don’t have access to a sandbag, then perform 3 extra squat cleans instead.
*Use 80% of your 1-RM Clean if 275/185 lbs is above that.

C.
Three sets of:
15 Dumbbell Bench Press
Immediately followed by…
15 Tempo Ring Rows @ 1111
Immediately followed by…
30 Seated Banded Horizontal Rows
Rest as needed

D.
Four sets of:
15 Weighted Ceiling Reaching Crunches
10 Weighted Dead Bugs
30 Second Weighted Hollow Hold
Rest 30 seconds

Athlete Notes:
For today’s workout we’re stealing one of the semi-final workouts from Syndicate Crown, and then making you repeat it :). That said, we want you to approach this workout like it’s one time through for time. If you happen to go so fast that you blow up on round two, then that’s ok. We don’t want to see anyone holding back because there’s two sets. It’s still a training day so we want to make sure you’re getting a little more volume than just one time through. Please note the substitution recommendations if any of the pieces of the workout don’t fit for you. This workout should be fast, and your goal is unbroken reps where you can. The best part is that you get to check your times against some of the fittest folks out there this weekend and see how you stack up!