January 16, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Suitcase Carry (each arm)
10 Goblet Squats

A.
Front Squat
Set 1: 5 reps @ 40%
Set 2: 4 reps @ 50%
Set 3: 3 reps @ 60-65%
Set 4: 2 reps @ 70-75%
Rest only as long as it takes you to put weight on the barbell between the first four sets.

Then…

Set 5: 1 rep @ 80-85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 90-95%
Set 8: 1 rep @ 90-95%
Rest 2-3 minutes between sets for the last four sets.

B.
Six sets of:
3-Position Snatch @ 70-75%
(high hang, mid thigh, floor)
Rest as needed

*Perform the high hang and mid thigh snatches without dropping the bar, then you may drop before the snatch from the floor.

C.
Complete for time:
50/35 Calorie Assault Bike

followed by…

Seven rounds of:
7 Deadlifts (315/225lbs)
7 Burpee Pull Ups

followed by…
50/35 Calorie Assault Bike

D.
Four sets of:
*Banded Shoulder Press x 30 seconds
Rest 30 seconds
Dumbbell Hammer Curl + Strict Press x 30 seconds
Rest 30 seconds

*Stand on the band

Athlete Notes:
Hit the first 50/35 calories at a pace that takes you about 2:30-3 minutes to complete. We want you to push here but not go so hard that you’re gassed out for the second section. The 7 rounds is all about continuing to move. You’re likely going to have to take a break on the deadlifts – please pick a weight that you could hit the first few rounds unbroken, but might have to break by round 4, preferably around 80% of your 1RM – so when you do, take one breath and then pick it back up. On the burpee pull-ups you just have to force yourself to fall down. The workout won’t necessarily be won here, but it can definitely be lost. Get in a rhythm and don’t break that cadence. It’s really easy to lose an extra 1-2 seconds on each rep by slowly getting back down on the ground, so just drop. After that you’ll finish on the bike where we’re looking to empty the gas tank. This should be a step above the first bike buy-in because there’s nothing after it. So hit it hard and finish strong!