April 10, 2023 – Competition Program

Primary Training Session
Get Moving || Warm Up

3 Minute Bike
20 Glute Bridges
20 Air Squats
10 Bird Dogs each side

Followed by…

2 Minute Bike
20 Barbell Back Squats
10 Bird Dogs each side

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-4: 3 reps @ 70%
Sets 5-7: 2 reps @ 75-80%
Sets 8-10: 1 rep @ 80+%

B.
Every 3 minutes for 12 minutes:
4 Back Squats @ 78%
2 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.
For time:
500 Meter Row
20 Bar Muscle-Ups
500 Meter Row

When the running clock reaches 10:00…

For time:
40 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
40 Wall Ball Shots (30/20 lbs)

When the running clock reaches 20:00…

For time:
80 Toes-to-Bar

D.
Three sets of:
GHD Hip Extensions (Weighted) x 8 reps
Rest as needed

E.
Six sets of:
Hollow Rock x 30 seconds
Rest 30 seconds

Athlete Notes:
How quickly can you row and then still push for unbroken on the bar muscle ups? We’re looking for 2k pace on the 500, followed by 1-2 sets on the bar muscle ups, then hammer that final 500 to give yourself a little rest. For part two we’re looking for 1-2 sets on the first 40 wall balls, 1-3 sets on the chest to bar depending on your abilities, and then another 1-2 sets on that wall ball. Just hang on for one more rep and before you know it you’ll be at 40. For that set of 80 toes to bar, challenge yourself and open as big as possible then see what happens afterwards. See how many you can knock out on the first attempt and then regain composure and go again. You’ll likely be down to sets of 5 or so on the last few, but if you can maintain a couple big sets you’ll really knock down your time.