February 14, 2023 – Competition Program

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

Followed by…

Three sets of:
5 Russian Step Ups Per Leg
*Perform each as a single rep for maximum dynamic ability.
*Completely reset between reps; Rest 30 seconds between legs; Rest 60 seconds between sets

A.
Every 2 minutes, for 6 minutes (3 sets):
3 Hang Cleans @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean @ 70%

B.
Every minute, on the minute, for 3 minutes:
10 Power Cleans (135/95lbs)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets) of:
7 Power Cleans (175/125lbs)
Max Double Unders in the remaining time

C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Bar Muscle Ups
200 Foot Shuttle Run (25 foot increments)
20 Toes to Bar
400 Foot Shuttle Run (25 foot increments)

D.
Three sets of:
8-10 Tempo Dumbbell or Kettlebell Chest Supported Rows @ 2121
Rest as needed

Athlete Notes:
We’ve seen a lot of shuttle runs and gymnastics pairings over the last couple years so that’s what we’re going for today. Can you go unbroken each time you get back to the pull-up bar? How fast can you push on those shuttle runs to still hit big sets? This is going to be all about individual pacing for what your abilities are. We are looking for big sets on the gymnastics and pushing the run at a pace that is aggressive but you’re still confident going into the muscle ups and toes to bar.