April 11, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Dumbbell Overhead Carry
5 Right Arm Windmills
5 Left Arm Windmills
10 Ring Rows

Followed by…

Three rounds of:
200 Foot Shuttle Run

A.
Every 2 minutes, for 16 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 65-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 80+%

At the 16:00 mark…

Every 90 seconds, for 6 minutes (4 sets of):
Split Jerk x 4-5 reps @ 60-65% of 1RM Jerk

B.
Against a 3 minute clock, perform as many reps as possible of:
300 Foot Shuttle Run (25 foot increments)
15 Lateral Burpee Over Dumbbell
200 Foot Shuttle Run (25 foot increments)
Max Reps Dumbbell Snatches in the remaining time (100/70lbs)
Rest 90 seconds between sets and perform a total of FOUR sets

*You do not have to alternate arms but please try to split as evenly as you can to reduce risk of imbalances.

C.
Three sets of:
20 See Saw Dumbbell Bench Press (10/Arm)
Followed by…
8-10 Deficit Tempo Push-Ups @ 2111
Rest as needed between sets

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

D.
Three sets of:
8-10 Single Arm Dumbbell Rows Each Arm
Rest 30 seconds
30-45 Second Side Plank Each Side
Rest 1-2 minutes between sets

Athlete Notes:
You’ve got to be both fast and strong in this workout. The goal is to have at least 30 seconds or more on the dumbbell snatches so if you’re strong, you’ll only get to showcase that if you’re able to move quick. Sprint the shuttle runs, hammer the burpees, then hang on to that dumbbell. Please note that you do not have to alternate arms, but let’s try to split as evenly as possible in order to reduce the risk of creating imbalances.