April 28, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
30 Second Pull-Up Hang
20 Medball Jumping Squats
100 Foot Double Dumbbell Overhead Carry

A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch + Snatch
Sets 1-3: 65-70%
Sets 4-6: 75%
Sets 7-8: 80%
Sets 9-10: 80+%

*You may touch and go or drop and reset.

B.
Four sets of:
3 Front Squats @ 85%
Immediately followed by…
6 Back Squats (same bar)
Rest 2-3 minutes between sets

C.
For time:
104 Wall Ball Shots (20/14 to 11/10′)
52 Chest to Bar Pull-Ups

D.
Three sets of:
20-30 Banded Hip Extensions
30-60 Seconds of Banded Hip Extension Hold
Rest 1-2 minutes

E.
Accumulate 5 minutes in a Wall Sit

Athlete Notes:
Today’s workout is an advanced version of a 2016 Regionals workout. We’re bumping it up a notch with both the wall balls and chest to bar pull-ups. Back then it was a standard height and ball as well as chin over bar pull-ups but today we’re going to knock them out to a higher target (we saw this in AGOQ last year) and with chest to bar. Go big on the wall balls and know you’ll take longer rests, or go smaller with shorter rests. Try a strategy out and see how well that works for you. When you get to the chest to bar, the goal is to just keep moving. We saw people knock the chin over bar pull-ups out unbroken on occasion back in 2016, can you hit the chest to bar in 3 sets or less?