April 30, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 3 minutes, for 15 minutes:
15/10 Calorie Assault Bike
30 Foot Walking Lunge
10 Sandbag Squats
10 Burpees

A.
Accumulate:
10-15 Tall Cleans

@ 25-35%

Followed by…

Three sets of:
3-Position Clean @ 50-60%
(Hang Clean + Hang Clean Below Knee + Clean)
Rest as needed

Followed by..

Every 2 minutes, for 20 minutes (10 sets) of:
Clean
Sets 1-3 = 3 reps @ 60-70%
Sets 4-6 = 2 reps @ 70-80%
Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then lets see some big weight!

B.
Four rounds for time of:
200 Meter Run
10 Overhead Squats (135/95lbs)

After the fourth round, rest exactly 2 minutes, then…

Four rounds for time of:
20/15 Calorie Row
10 Hang Squat Cleans (135/95lbs)

After the fourth round, rest exactly 2 minutes, then…

Four rounds for time of:
15/10 Calorie Assault Bike
15 Wall Ball Shots (30/20lbs)

C.
For time:
50 Strict Handstand Push-Ups
*Must be performed as unbroken sets of 5, and you have to come off the wall every 5 reps.

D.
Using a reverse hyper, accumulate the following, not for time…

50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.

*If you don’t have access to a reverse hyper, perform the following…

Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glue Bridges
Rest as needed

Athlete Notes:
Cardio with blown up legs. What could go wrong? We want you pushing the pace here. The 200’s should be fast and the overhead squats should be faster. If you have to think about the 135/95 at all, drop the weight and move fast because that’s what we’re looking for today. The same goes for the row and hang squat cleans. We want those row paces high – above 1300 for men and 1000 for women – and we want those hang squat cleans unbroken. After 80 squats and a bunch of cardio your legs will be pretty blown up, but you’ve just got 4 sprints on the bike and 60 wall balls to get through so push hard here and see if you can hang on. It’ll be mostly mental at this point so how well can you stay checked in?