February 10, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Row OR Bike
10-15 Push Ups
20 Air Squats
7 Single Arm Kettlebell Deadlifts (right)
7 Single Arm Kettlebell Deadlifts (left)

A.
Back Squat
Set 1: 4 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85%
Sets 5-8: 1-2 reps @ 90+%
Rest 2-3 minutes between sets.

B.
At the 0:00 mark…

Take 10 Minutes to Build to 80+% of your 1RM Snatch

Then, at the 12:00 mark…

Every 2 minutes for 8 minutes (4 sets of):
Power Snatch Barbell Cycling
Set 1: 5 reps @ 60%
Set 2: 5 reps @ 60%
Set 3: 5 reps @ 65%
Set 4: 5 reps @ 65%

C.
From minutes 0:00-4:00
Two rounds of:
10 Overhead Squats (115/80lbs)
10/9 Calorie Row

From minutes 4:00-8:00
Two rounds of:
10 Overhead Squats
15/12 Calorie Row

From minutes 8:00-12:00
Two rounds of:
10 Overhead Squats
20/15 Calorie Row

From minutes 12:00-16:00
Two rounds of:
10 Overhead Squats
25/18 Calorie Row

From minutes 16:00-20:00
Two rounds of:
10 Overhead Squats
30/21 Calorie Row

*If you finish before the 4 minute interval is up you may move on to the next segment.

Your workout ends if you do not complete the required reps by its specific time domain. If you make it to the final round then your score is the time you finish.

D.
Three sets of:
Kettlebell Front Rack Lunge x 8 reps each leg
Rest as needed
Bamboo Bar Bench Press x 20 reps
Rest as needed

Athlete Notes:
How quickly can you overhead squat? How quickly can you get in and out of the rower? Now, how well can you hold this pace under fatigue? As the workout progresses the row gets longer and longer which is a nice break from the overhead squats, but it can be a trap as your pace starts to drop off. Buy yourself some time in the early stages so that you get a little more room for error later on. We see this style of workout tested pretty regularly so this is one that we want you do get ahead of the clock and try to stay there as long as you can. Your goal should be 2-3 minutes for the first interval, around 3 minutes for the second, and that’ll already put you about 2-3 minutes ahead of pace for the third interval. Get ahead and try to stay there. Unbroken overhead squats, quick transitions (don’t waste time strapping in, just keep the foot strap loose enough to get in and out easily, but tight enough that you aren’t flying all over) and grip and rip on the rower.