February 7, 2022 – Competition Program

Primary Training Session
A.
Every 2 Minutes, for 6 Minutes (3 sets) of:
20/15 Calorie Row or Bike
50 Foot Goblet Lunge (Light Weight)

followed by….

Every 2 Minutes, for 6 Minutes (3 sets) of:
20/15 Calorie Row or Bike
10 American Kettlebell Swings (Choose your weight)
10 Air Squats

B.
Every 90 seconds for 9 minutes:
Odd Rounds: 45 second Sandbag Squats (150/100lbs)
Even Rounds: 3 Back Squats @ 80%

C.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

D.
Complete as many rounds and reps as possible in 12 minutes of:
2-4-6-8-10-…
Squat Snatch (135/95lbs)
*200 foot shuttle run after each round (50 ft turnaround)

E.
Accumulate 3:00 in a dead hang from the pull-up bar.

Followed by…

Three sets of:
4-5 Plate Rotations Each Direction

Athlete Notes:
Today’s workout is going to be a LOT of snatching, so prep your low backs accordingly. For the snatches, we’d advise quick singles. It’s better to keep moving the bar consistently than to touch and go a couple and have to take a long rest. Make sure your hand is touching the cone or the line on the 200 foot shuttle runs, it makes them that much more fun. For the run, this is your rest.. don’t walk it, but we also don’t need to see you winning any line races here. Have some fun and build up that strong back with today’s workout!