April 25, 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 2 minutes, for 16 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 70-75%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 85%

At the 12:00 mark…

Every 90 seconds, for 6 minutes (4 sets of):
Power Jerk x 4 reps @ 60-65% of 1RM Jerk

B.
Five sets of:
20/15 Calorie Row
15 Double Kettlebell Thrusters (24/16kg)
15 Double Kettlebell Deadlifts
Rest 1:1 or alternate full sets with a partner.

C.
Three sets of:
10 Single Arm Dumbbell Bench Each Arm
Followed by…
10-15 Deficit Tempo Push-Ups @ 1111
Rest as needed between sets

*Set deficit height to 4-8″ based on ability.

Athlete Notes:
We’re looking for all of these rounds to take less than 2 minutes. If you hit the row at an aggressive pace you should be off of it by about 60 seconds. After that we want a quick transition to the kettlebells and then unbroken on the thrusters and deadlifts. 1:1 work:rest should make it so you can replicate the effort so push hard at the start and try to hold on.