January 11, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
2 Minute Assault or Echo Bike
60 Second Single Under Jump Rope
15 Banded Face Pulls
15 Dumbbell Strict Press (Light-Moderate Weight)

A.
Five sets of:
Tall Jerk x 3 reps
Rest as needed

Every 2 Minutes, for 14 Minutes (7 sets) of:
*Split Jerk x 1 rep

Begin your first set at 60% and build in weight

*Pause 2 seconds in both the dip and the receiving position

Followed by…

Three sets of:
7 Push Press @ your heaviest weight from last week
Rest as needed

B.
Complete for max reps possible in 2:30 of:
25/20 Calorie Assault Bike
50 Foot Double Dumbbell Overhead Walking Lunge (50/35lbs)
Max Reps Devils Press (50/35lbs) in the remaining time

Rest 90 seconds between sets and repeat for a total of SIX sets.

C.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds

Athlete Notes:
Move fast, rest short, repeat. We’re looking for the assault bike to be hit at a pace that takes you around 50-60 seconds to complete. After that you’ll pick those dumbbells up – 2022 quarterfinals style – and lunge the 50 feet with them overhead, preferably unbroken. This should leave you with about 30-45 seconds to hit as many devil’s press as possible. You can approach this workout two ways – full send on round 1 and see if you can hold on, or try to maintain consistency throughout the 6 sets. Pick one and see what happens then let us know in the comments section!