April 17, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
2 Minute Bike or Row
100 Foot Double Dumbbell Overhead Carry
30 Second Side Plank (each side)

Followed by…

Three sets of:
10 Medball Slams
5 Broad Jumps
10 Behind the Neck Empty Bar Presses
Rest 30 seconds

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-4: 3 reps @ 72.5%
Sets 5-7: 2 reps @ 77.5-82.5%
Sets 8-10: 1 rep @ 82.5+%

B.
Every 3 minutes for 12 minutes:
10 Back Squats @ 60-65%
10 Dumbbell Box Step Overs (50-70/35-50lbs to 24/20″)

C.
For total time:
18 Strict Handstand Push-Ups
9 Front Squats (255/165lbs)
18 Strict Handstand Push-Ups

Rest exactly 2 minutes, then…

12 Deficit Strict Handstand Push-Ups (4/2″)
6 Front Squats (285/190lbs)
12 Deficit Strict Handstand Push-Ups (4/2″)

Rest exactly 2 minutes, then…

6 Deficit Strict Handstand Push-Ups (6/4″)
3 Front Squats (315/215lbs)
6 Deficit Strict Handstand Push-Ups (6/4″)

TIME CAP (including rest) = 18 minutes

*Bar comes from the ground.

D.
Three sets of:
6-8 SLOW Ab-Wheel Rollouts
Immediately followed by…
60-90 Seconds of Plank Hold from Elbows
Rest as needed

Athlete Notes:
A little gymnastics mixed with a heavy barbell has something for everyone. This workout is purely ability based so you’re going to have to go with the strategy that best plays to your specific strengths and weaknesses. Some of you are great on your hands so we expect unbroken handstand push-ups. Some of you struggle on your hands but have great leg strength, so we expect you to go unbroken and push the pace on the squats but break the handstand push-ups. If these weights are too heavy, we’ll sub for 75, 85, and 90-95% of your 1 rep max clean. Make it something that you can get up and hit the squats but it’ll be tough to do all of them.