April 8, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Banded Good Mornings
45 Second Side Plank (each side)
30 Banded Face Pulls
90 Second Ascending Effort Bike

A.
Deadlift
*Set 1 – 6 reps @ 50%
*Set 2 – 5 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5-7 – 2 reps @ 85-90%
Rest as needed

B.
Every minute, on the minute, for 5 minutes:
5 Squat Cleans @ 40-50% of 1-RM Clean

followed by…

Every minute, on the minute, for 5 minutes:
4 Squat Cleans @ 50-60% of 1-RM Clean

followed by…

Every minute, on the minute, for 5 minutes:
3 Squat Cleans @ 60-70% of 1-RM Clean

Today we are working on efficiency. The focus is moving as smoothly as possible.

C.
Complete as many reps as possible in 8 minutes of:
800 Meter Run
40 Dumbbell Box Step Overs (50/35lbs to 24/20″)
Max Reps Burpee Bar Muscle Ups in the remaining time.
Rest 4 minutes, then repeat for a second set (two total 8 minute AMRAP’s).

D.
Three sets of:
10-30 Seconds of Feet Elevated Top of Ring Row Hold
Rest as needed

Followed by…

Four sets of:
6-8 Tempo Snatch Grip Romanian Deadlifts @ 2111
Immediately followed by…
MAX Unbroken Inverted Rows
Rest as needed

*Set terminates when reps are no longer considered quality.

E.
Three sets of:
20 Weighted Crunches
20 Weighted Alternating Leg V-Ups
10-15 Strict Leg Raises
Rest 60 seconds

Athlete Notes:
Hit the run hard, hang on to those dumbbells, then give yourself as much time as possible on those burpee muscle ups. Can you hit the 800 faster than your mile pace, go unbroken on the box and then force yourself to keep hitting the ground on those burpees? The 4 minute rest should be plenty to be able to replicate the effort so let’s push hard and see what you can hit on the second set.