March 21, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*

*Set 1 – Push-Up Plank
*Set 2 – Regular Handstand
*Set 3 – Nose to Wall Handstand

Followed by…

Three sets of:
10-15 Air Squats
10 Ring Rows
10 Barbell Snatch Grip Behind the Neck Presses
10 Barbell Good Mornings

A.
Every 90 seconds, for 12 minutes (8 sets of):
Split Jerk
Sets 1-3: 2 reps @ 55-60%
Sets 4-6: 2 reps @ 60-70%
Sets 7-8: 1 rep @ 70+%

At the 12:00 mark…

Every 90 seconds, for 6 minutes (4 sets of):
Push Press x 5 reps @ 65-70% of 1RM Push Press

B.
Three sets of:
Complete as many reps possible in 4 minutes of:
750/700 Meter Row or Ski
50 Double Unders
*Max Reps Shoulder to Overhead*
Rest 60 seconds between sets

Set 1: 185/125lbs
Set 2: 215/145lbs
Set 3: 245/165lbs

Percentages to modify to:
Set 1: 60%
Set 2: 70%
Set 3: 75-80%

C.
Every minute, on the minute, for 12 minutes (6 sets) of:
Station 1: 20-30 Second Ring Support Hold
Station 2: 12 Dumbbell Push Press @10X2 Tempo

D.
Accumulate:
100 Banded Pull Aparts

Athlete Notes:
Your goal on this workout is to hammer the row and ski, be consistent on the double unders then bank as much time as possible for the shoulder to overhead. The 60 second rest should be just enough to take a couple deep breaths and be ready to hit the row hard again. We’re looking for that to take around 2:30 or so, add 30 seconds for the double unders and you’ll have around 45 seconds or so after transitions to knock out the barbell. Two choices there, hit a quick set, rest and then try to knock some more out before time runs out.. or, take a breath and then pick it up knowing that you’ll be hanging on until the clock is up. The ascending weight will make it increasingly difficult so pick a strategy and let us know how it works out for you. If you’re getting less than 30 seconds on the barbell after round 1, please cut the row down in order to have more time.