December 13, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing intensity of:
200-Meter Run
100 Foot Double Kettlebell Overhead Carry
15 Russian Double Kettlebell Swings
10 Double Kettlebell Bent Over Rows
5 Single Arm Overhead Squats (each arm)

A.
Every 2 minutes, for 20 minutes (10 sets) of:
3-Position Snatch @ 60-70%
(High Hang, Hang, Floor)

B.
Accumulate four to five sets for quality of:
20-30 Foot Handstand Walk
Straight into…
Max Reps Unbroken Strict or Kipping Handstand Push-Ups (cap at 20 for kipping)
Rest 1-2 minutes between sets

Modifications:
Four sets of:
3 Wall Walks + 20 Handstand Shoulder Taps
Rest 1-2 minutes between sets

C.
For total time:
21-15-9 reps of:
Calorie Row
Overhead Squats (135/95lbs)

After the set of 9, rest exactly 3 minutes, then…

21 Calorie Row
9 Overhead Squats (185/130lbs)
15 Calorie Row
6 Overhead Squats (185/130lbs)
9 Calorie Row
3 Overhead Squats (185/130lbs)

Athlete Notes:
Grip and rip the first part, catch your breath, then hang on for the second. The weight on the 21-15-9 segment should be a weight that you could push for unbroken on the overhead squats. Please modify accordingly. We’re looking for that piece to take around 6 minutes. During your 3 minute rest you’ll adjust the weight on the barbell to again a weight that you could push for unbroken on the overhead squats, but it won’t be easy. Hit the row hard here and see what you can hang on for on the overhead squats while your heart rate is up. One thing we want to touch on is movement quality. A lot of people do a decent job getting depth at the bottom and then locking out their knees at the top, but we often see a closed off hip when athletes are trying to move fast. Flash the hips at the top and then drop back down. If you need some motivation, watch the rope climb, overhead squat, sandbag sprint workout from the Rogue Invitational. Jorge was basically jumping at the top to make sure the judge saw his hips open up and it paid off big time.