January 18, 2022 – Competition Program

Primary Training Session
A.
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
10 Divebomber Push-Ups

20 Alternating Deep Lunge Mountain Climbers

(10 each side)
10 Weighted Dead Bugs

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

C.
For time:
50 Bar Facing Burpees
75 Hang Clean & Jerk (75/55lbs)
100 foot Handstand Walk

D.
Twelve rounds of:
15 Second Weighted Russian Twists (25/15 lbs)
15 Seconds Rest

Athlete Notes:

Today’s workout is going to be a solid test of both grip and shoulder endurance! We are doing a lot of pressing here between the burpees, jerks, and handstand walking, so make sure your triceps and shoulders are primed beforehand. The last thing you want is to be too pumped up from the burpees and bar to be able to flip upside down. For the burpees, this is going to be a pace that you’d maintain for a workout like “Desire” which is a 5 minute AMRAP. We are looking for them to be done in anywhere from 2.5-3 minutes. If you fly through these too much and jack your heart rate up too high you’ll never be able to get it down on the barbell. Moving to the hang clean and jerks, hold yourself accountable for quality reps, but don’t be afraid to push your pace. Fast sets and quick breaks will be the name of the game on this workout, so minimize the time the barbell is sitting on the floor. It’s always best to finish with a smaller set so you’re not completely blown up going into the handstand walks. When you get to those, we are challenging everyone to do the 100 feet in 25 foot unbroken increments. It makes you have to strategize this portion a little more because falling before the 25 foot mark makes life a little more miserable :). That said, if you know that 25 feet is going to be too much for you, pick an increment that works and hold yourself accountable to it.