February 22, 2022 – Competition Program

Primary Training Session
Movement Primer
Three rounds at ascending effort of:
10/7 Calorie Machine of Choice
50 Foot Bodyweight Walking Lunge
10 Divebomber Push-Ups

50 Foot Single Arm Overhead Carry (each arm)
10 Goblet Squats

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Power Clean + Clean + Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk

Followed by…

Five sets of
Power Clean + Clean + Jerk @ 70-85%
Rest as needed

B.
If your confident about the Open and want to prep for potential movements in Quarters, then perform the following:
Complete for time:
1000 Meter Row

immediately followed by…

Three rounds of:
25 GHD Sit Ups
20 Thrusters (95/65lbs)
4 Rope Climbs

immediately followed by…

1000 Meter Row

OR…

If you want to prime some potential movements in the Open:
Complete for time:
150 Double Unders

immediately followed by…

Three rounds of:
25 Toes to Bar
20 Thrusters (95/65 lbs)
10 Alternating Single Arm Dumbbell Devils Press (1×50/35 lbs)

immediately followed by…

150 Double Unders

C.
Four sets of:
25 Banded Hammer Curls
25 Banded Triceps Pressdowns

D.
Three sets of:
Max Distance Dumbbell Carry*
Rest 60-90 seconds between sets

*For these, you will hold the HEAD of the dumbbell, NOT the handles.

Athlete Notes:
Tuesday’s during the open are a day that we want to focus on some movements that we will likely see come up during the “quarterfinal stage”. That said, we’ve also provided an option for those of you wanting to focus more on movements that we forsee showing up in the open. Regardless, this is how to approach today’s workout. The first 1k row should be done at a pace that is about :05-:08/500m slower than your 1k PR pace. We want you to row hard, but not be smoked coming off of it. Those of you starting with the 150 double unders, you know the drill. Smooth and efficiently, don’t plan to break. For the GHD’s we’d like to see them unbroken. If you’re doing the toes to bar option, we’re looking for 1-3 sets here. As fatigue sets in, especially grip fatigue, you’ll likely have to hit fast sets with quick breaks. For the thrusters, this weight is so 2008, so we’d like to see them done in 1-2 sets. That said, these are the rhythmic thrusters that we always talk about, not the break-neck speed “Fran” thrusters. You should move quickly, but not redline on them. For the rope climbs, we want these fast and efficient, your arms will be tired, so focus on your foot hook and minimizing using your arms as much as possible (lift those legs REAL high). If you’re doing the single arm Devil’s Press option, you just get to move, no stopping :). After making it through those three rounds it’s time to hammer down on your finishing movement. We’d like to see you hit the final 1k row harder than the 1k to start (give everything you’ve got left). The final 150 double unders, unbroken :).