October 14, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
5 Kettlebell Windmills (each arm)
100 Foot Single Arm Overhead Carry (each arm)
10 Single Arm Dumbbell Push Press (each arm)

A.
Five sets of:
75% Tempo Back Squat x 2 reps @ 32X1
Rest 2 minutes between sets

B.
Build to today’s Heavy Jerk

You may split or power jerk. Choose whichever is strongest for you.

C.
For total time:
8 Ring Muscle Ups
16 Back Squats (225/155 lbs; take from floor)
8 Ring Muscle Ups
Rest exactly 2 minutes, then…
7 Ring Muscle Ups
21 Front Squats (185/125 lbs)
7 Ring Muscle Ups
Rest exactly 2 minutes, then…
6 Ring Muscle Ups
24 Overhead Squats (135/95 lbs)
6 Ring Muscle Ups

All barbell movements performed from the floor.

*Muscle up alternatives:
2:1 Chest to Bar Pull-Ups
1:1 Bar Muscle Ups
2:1 Strict Handstand Push-Ups

Athlete Notes:
Gymnastics and strength – a little bit for everyone! Your goal on the first 8-16-8 is to hit each set of muscle ups in 1-2 attempts. If that takes you to 8, great, if that means it’s less than 8, that’s ok go for stimulus over quantity. Those back squats you’re going to want to do unbroken. The last thing you want is to set it down then have to clean it, back rack it and start again. After your 2 minute rest, the reps are less but the volume is still accumulating. Try to hit these 7’s in 1-2 sets again, or whatever number that takes you to. The front squats are slightly different. Most of you will have to break them and it will be smart for you to do so. Make the second set significantly smaller than the first by hanging on a little longer the first time you pick the bar up. This should keep you from having to hit a big set of squats right before your second set of 7 ring muscle ups. The last piece is going to be the toughest. You’re fatigued, your shoulders are burning, you’ve already accumulated 30 muscle ups at this point, but your goal should be to still hit the 6’s in 1-2 sets and the 24 overhead squats in 2 or less. Unbroken might not be the best option on those overhead squats as it’ll be a lot of time under tension on your shoulders, but see what you can do and how it affects those last 6 muscle ups. Training is the time to learn! Weight suggestions are 50% of back squat, 40-45% of front squat, and 30-35% of overhead squat.