January 7, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Machine Warm Up
10-15 Dumbbell Hammer Curl + Overhead Press
30 Second Overhead Dumbbell Carry
50 Foot Walking Lunge
30 Second Squat Hold

A.
Take 10-15 minutes to build to 85-90% of your 1-RM Clean, and then…

Every 2 minutes, for 10 minutes (5 sets):
Clean + 2 Front Squats @ 80-85% of your 1-RM Clean

Immediately followed by…

Every minute, on the minute, for 6 minutes:
5 Hang Squat Cleans @50% of 1-RM Clean

B.
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 1 rep @ 90%
Set 5: 3 reps @ 85%
Set 6: 3 reps @ 85%
Rest 2 minutes between sets

C.
Every minute, on the minute, for 24 minutes (6 sets) of:
Station 1: 20/15 Calorie Row
Station 2: 20 Alternating Single Arm Dumbbell Hang Clean and Jerks (50/35)
Station 3: Max Reps Dumbbell Box Step Overs (50/35lbs to 24/20″)
Station 4: Rest

Athlete Notes:
Saturday’s are the new EMOM days so let’s keep the momentum going that we had during the previous cycle. We’re sprinting the first two minutes, taking a quick breath to recover, then working for 60 seconds straight. Hang on to those dumbbells and see how many stepovers you can get. During that rest it’s your chance to get the heart rate back down so stay tall, slow your breath, and get ready to hit it hard again.