April 15, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
100 Foot Sandbag Bearhug Carry (moderate-heavy)
60 Second Elbow Plank Hold
100 Foot Farmer Carry
60 Second Wall Sit

Followed by…

Three rounds of:
15 Russian Kettlebell Swings
5 Burpee Broad Jumps for Distance

A.
Every 2 minutes, for 14 minutes (7 sets of):
Deadlift
*Set 1 – 7 reps @ 50%
*Set 2 – 7 reps @ 55%
*Set 3 – 5 reps @ 65%
*Set 4 – 3 reps @ 75%
*Set 5-7 – 3 reps @ 80-85%

B.
Every minute, on the minute, for 5 minutes:
5 Power Clean and Jerks @ 40-50% of 1-RM Clean and Jerk

followed by…

Every minute, on the minute, for 5 minutes:
4 Power Clean and Jerks @ 50-60% of 1-RM Clean and Jerk
followed by…

Every minute, on the minute, for 5 minutes:
3 Power Clean and Jerks @ 60-70% of 1-RM Clean and Jerk

Today we are working on efficiency. The focus is moving as smoothly as possible.

C.
For time:
800 Meter Run
100 Foot Kettlebell Walking Lunge (70/53lbs)
50 Strict Handstand Push-Ups
100 Foot Kettlebell Walking Lunge (70/53lbs)
800 Meter Run
Rest exactly 1/2 your working time, then…
400 Meter Run
50 Foot Kettlebell Walking Lunge (70/53lbs)
25 Strict Handstand Push-Ups
50 Foot Kettlebell Walking Lunge (70/53lbs)
400 Meter Run

*All lunges in 25 foot increments

TIME CAP = 26 MINUTES

D.
Three sets of:
Double Overhand (no hookgrip or straps) Deadlift x 10 reps @ 60% of 1-RM
Rest as needed

E.
Three sets of:
10-15 Tempo Strict Leg Lifts @ 3131
15-20 Banded Kneeling Crunches
Rest as needed

Athlete Notes:
Push the pace on those runs and then try to go unbroken on the lunges. Chip away at those handstand push-ups, ideally we’re looking for those to be finished in 3 minutes or less, so scale the reps down a little bit if you need to. Get back on those lunges and it’s time to go unbroken again, then hammer that last 800 meter run. After your rest everything is cut in half so let’s push hard and see how well you can hold on. The 400’s should be faster than mile pace, lunges unbroken, and hopefully the handstand push-ups are completed in 2-3 sets or unbroken if you’re great on your hands. Chip away and knock out this workout before a rest day tomorrow.