April 3, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike, Row or Jog

Followed by…

Three sets of:
15 GHD Hip Extensions
Sandbag Hold x 60 Seconds (You can march in place too as long as you keep everything tight)
Rest as needed

Followed by…

Three sets of:
Dumbbell Farmer Carry x 100 Feet
Knee Plank x 60 seconds
Rest as needed

A.
Every 90 seconds, for 9 minutes (6 sets of):
Snatch
Sets 1-3: 2 reps @ 75%
Sets 4-6: 2 reps @ 80%

Followed by…

Every 2 minutes, for 12 minutes (6 sets of):
Snatch x 1 rep @ 85+%
*Build but if you miss, drop by 5% on the next rep.

B.
Every 3 minutes for 12 minutes:
6 Back Squats @ 70-73%
3 Box Jumps with Step Down

*Box height does not matter, landing tall on the box does. Pick a box that you can jump to and land with almost straight legs on each rep.

*Goal is slightly higher box than last week.

C.
Complete as many reps possible in 10 minutes of:
30 Double Unders
5 Thrusters (115/80lbs)
30 Double Unders
10 Thrusters
30 Double Unders
15 Thrusters
30 Double Unders
20 Thrusters
…continue to increase your thrusters by 5 reps every set until the 10 minute mark

*Every time you break a set of thrusters you must perform 4 bar facing burpees. Completing the full set does not count as breaking.
**Modify the loading if you cannot complete 20 reps unbroken with this weight.

D.
Three sets of:
Barbell Glute Bridges x 10-15 reps 2111
Rest as needed

E.
Accumulate, not for time:
50 Ab-Wheel Roll Outs

Athlete Notes:
We’re looking for unbroken sets and quick transitions today. The goal for this workout is to push big sets of thrusters when you’re fatigued. The weight prescribed is 115 and 80lbs but we want this to be a weight that you could hit at least 20 reps in a row if it was the start of Fran. If you’re having to break starting any earlier than that then you’ll be spending too much of the workout on burpees and not enough of it pushing for those bigger unbroken sets of thrusters. The rope is your break so finish a set of thrusters, shake your arms, take a breath and get started. Once the rope is done, take your breath and then get started on the thrusters. This is a great workout to focus on your mental conversations, how do you approach ascending reps under fatigue?