January 10, 2022 – Competition Program

Primary Training Session
Skill Based Lung Opener
Every 6 minutes 18 minutes (3 sets):
30/20 Calorie Row
10 Dumbbell Lunges
1 Round of Dumbbell “DT”
8 Burpee Box Jumps

Feel free to grab a buddy and perform this as a synchronized warm up. As you get warm, increase intensity.

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the course of the four sets)

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch

(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

C.
Five rounds for time of:
15/10 Calorie Assault Bike
12 Strict Handstand Push Ups
*Squat Snatches

Round 1 = 15 reps (95lbs/65lbs)
Round 2 – 12 reps (135lbs/95lbs)
Round 3 = 9 reps (155lbs/115lbs)
Round 4 = 6 reps (185lbs/135lbs)
Round 5 = 3 reps (225lbs/155lbs)

If you see these weights are going to be too heavy to perform safely then move down in weight to the following percentages:
Round 1 = 15 reps (35%)
Round 2 – 12 reps (45%)
Round 3 = 9 reps (55%)
Round 4 = 6 reps (65%)
Round 5 = 3 reps (75%)

D.
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 we’ve got some fun gymnastics and barbell cycling mixed in with some effort work on the assault bike. Quickly changing plates is a skill that we see tested regularly whether it’s the open, local throwdowns, or whatever it may be. That is NOT the time to leisurely or casually add plates to your bar. It’s a time to take a breath and quickly adjust the weights because you’ve got more work to do! Given that this is rounds for time and not sets with rest, the bike will have to be paced a little more. We like to see 70+ RPM for gentlemen and 62+ RPM for ladies (this will obviously change depending on how big or small you are and what your power output is like, it’s just a general guideline). The first 8 calories or so should be hit at a hard pace so as to allow you to ease off a bit before moving to the handstand push-ups. For these, we want them done in 1-2 sets, so if the volume is a little high for that, don’t be afraid to modify the reps slightly. For the barbell we would like to see you cycle it as much as possible so challenge yourself to hold on, but know when to drop if your grip is getting too affected. Find the line between too much and not enough! Have some fun!