January 20, 2023 – 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.
At the 0:00 mark…

Every 90 seconds, for 15 minutes (10 sets) of:
Snatch
Sets 1-2: 3 reps @ 60%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75-80%
Sets 9-10: 1 rep @ 80+%

Let quality and feel determine the load. If you feel good, aim for 85-90%. If it’s not there today, stay around 75-80%. Goal is no misses during this portion.

Then, at the 16:00 mark…

For time:
20 Squat Snatches (205/140lbs OR 65%)
TIME CAP = 7 MINUTES

B.
Back Squat
Set 1: 5 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 85%
Set 4: 5 reps @ 70%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 90%
Rest 2-3 minutes between sets.

C.
Five rounds for time of:
20/15 Calorie Row
8 Thrusters (155/105 lbs)
12 Chest to Bar Pull Ups
8 Front Squats (155/105 lbs)

D.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 40 seconds
Interval 2 – Straight Body Ceiling-Reaching Crunches x 30 seconds right side
Interval 3 – Straight Body Ceiling-Reaching Crunches x 30 seconds left side

Athlete Notes:
Stay moving. That’s the goal for today. Hit the row each round at a pace that takes you around 60 seconds or so – please modify calories accordingly to maintain intensity. After that we’re looking for the thrusters to be a weight that you could hit unbroken without extensive rest, at least for the first 2-3 rounds. Try to push yourself to transition straight to them off the row and see what you’re capable of. After that we’ve got 12 chest to bar pull-ups, and although the volume is low, we can see breaks happening here because a break on the pull-up bar is usually quicker than one on the barbell. After those you’ll step back out to the barbell where we’re looking to knock out the front squats unbroken. Try to settle into a rhythm on the row again to get your heart rate back down and then maintain consistent splits throughout the workout. This is a workout where we can definitely see people coming out too hot and dropping off big time around round 3, so don’t fall into that trap. Settle into a pace that works for you and see what you can hold on to throughout the workout.