February 21, 2022 – Competition Program

Primary Training Session
Get Warm!
Every 6 minutes, for 18 minutes (3 sets of):
Run 400 meters
15 Air Squats
10 Push-Ups
5 Strict Pull-Ups
5 Toes to Bar
50 Double Unders

A.
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
Set 4 – 4 reps @ 80%
Rest 2 minutes between sets

B.
Every minute, on the minute, for 5 minutes:
Touch and Go Power Snatch x 5 reps @ 50-55%

Rest 60 seconds

Every minute, on the minute, for 4 minutes:
Touch and Go Snatch x 3 reps @ 65-70%

Rest 60 seconds

Every 30 seconds, for 4 minutes (8 reps)
Snatch x 1 rep @ 80-90%

C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Snatches (115/85)
3 Bar Muscle Ups
6 Snatches (115/85)
6 Strict Handstand Push-Ups
9 Snatches (115/85)
9 Chest to Bar Pull-Ups

After finishing the 9 Chest to Bar Pull-Ups, start back at 3 and continue the pattern until the 9 minute mark.

D.
Four sets of:
25 Banded Hamstring Curls
Rest 15-30 seconds between sets

E.
Three sets of:
20 Alternating Leg V-Ups
20 Straight Arm Ceiling Reaching Crunches (with or without weight)
30 Tempo Russian Twist @ 1111 (15 each side)
Rest 60 seconds

Athlete Notes:
Monday’s during the open are days we want to work some solid lifting as well as a fun “open-style” workout to get you primed for competing this weekend. Today’s workout is going to be a grippy one! If you choose to touch and go the snatches, just know that you may have to give a little elsewhere. If you choose singles, then your hands need to be right back on the bar when it hits the ground. At some point you’re going to hit pull fatigue, and when that happens, you just have to force yourself to keep moving. Luckily, the reps are low enough that you shouldn’t have to take too long of breaks before starting any of them. That said, if your hands start to tear AT ALL, please stop. Torn hands during the open are a NO NO!