March 27, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
90 Second Ascending Effort Bike or Row
25 Foot Handstand Walk
10 Alternating Cossack Squats
10 Ring Rows
25 Foot Handstand Walk

*Sub 20 Plank Shoulder Taps for Handstand Walk

A.
Every 90 seconds, for 9 minutes (6 sets of):
Snatch
Sets 1-3: 2 reps @ 70%
Sets 4-6: 2 reps @ 75%

Followed by…

Every 2 minutes, for 12 minutes (6 sets of):
Snatch x 1 rep @ 80+%
*Build but if you miss, drop by 5% on the next rep.

B.
Every 3 minutes for 12 minutes:
8 Back Squats @ 63-68%
4 Box Jumps with Step Down

*Box height does not matter, landing tall on the box does. Pick a box that you can jump to and land with almost straight legs on each rep.

*Goal is slightly higher box than last week.

C.
Three sets for times of:
75 Double Unders
50 Foot Handstand Walk
25/20 Calorie Row
50 Foot Handstand Walk
75 Double Unders
Alternate full sets with a partner or rest 1:1 between sets

D.
Three sets of:
60-90 Seconds of Chinese Plank with Weight Harnessed Around Waist
Rest as needed

*Video demonstrates the set-up for a Chinese plank. For loading, modify accordingly.

Athlete Notes:
450 double unders, 300 feet of handstand walking, and 75/60 calories on the rower all coming up at a sprint pace today. Unbroken and speed of movement/transition is what we’re looking for. How quick can you finish, recover, and repeat?