December 26, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Double Dumbbell Front Rack Carry
10 Dumbbell Front Squats

Followed by…

Two sets with an empty barbell of:
5 Bent Over Rows
5 Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Thrusters

A.
Every 90 seconds, for 12 minutes (8 sets of):
Power Clean + Clean
Start around 60% and build based on feel and quality. Do not exceed 80%.

B.
Three to Four sets of:
6-8 Tempo Back Squats @ 3211
Rest 2 minutes between sets

*Let feel dictate the loading for today.

C.
Against a 4 minute clock, perform as many rounds and reps as possible of:
400 Meter Run
Max Rounds of “Cindy” in the remaining time.
Rest 60 seconds between sets and repeat for a total of FOUR sets, picking up where you left off each time.

*Wear a 20/14lb vest if you have one.

Athlete Notes:
This week is going to be a bit more of a deload so we’ll be programming workouts that will get you sweaty, elevate your heart rate, and give you good training, but hopefully you finish this week feeling refreshed and ready to start the new cycle after the start of the year. Take this workout at whatever pace that means for you. If you feel good and want to push, throw on the vest and get after it. Otherwise, this can also be completed as a simple bodyweight workout, especially for those of you who may have traveled for Christmas.