January 23, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds and increasing intensity of:
300 Foot Shuttle Run
25 Banded Good Mornings
20 Goblet Squats
20 Bodyweight Alternating Cossack Squats

A.
Every minute, on the minute, for 5 minutes:
Front Squat
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
Set 6: 1 rep @ 85%
Set 7: 1 rep @ 85-90%
Set 8: 1 rep @ 90+%
Set 9: 1 rep @ 90+%
Set 10: 1 rep @ 90+%

*Build based on speed and quality during sets 6-10.

B.
Every 2 minutes, for 24 minutes (12 sets):
2 Hang Snatches + Snatch
Sets 1-3: 60%
Sets 4-6: 65%
Sets 7-8: 70%
Sets 9-10: 75%

*Try to perform this entire complex without dropping the barbell.

C.
Compete as many rounds and reps as possible in 12 minutes of:
6 Overhead Squats (115/85lbs)
12 Shuttle Runs (25 Foot Increments)*
9 Overhead Squats (115/85lbs)
12 Shuttle Runs (25 Foot Increments)*
12 Overhead Squats (115/85lbs)
12 Shuttle Runs (25 Foot Increments)*
15 Overhead Squats (115/85lbs)
12 Shuttle Runs (25 Foot Increments)*
etc… continuing to add 3 overhead squats every time you get back to the barbell until the 12 minute mark.

*Each 25 foot increment = 1 rep.

D.
Three sets of:
10 Dumbbell Lateral Flys
10 Dumbbell Bent Over Reverse Flys with Thumb Down
Rest 60 seconds

Athlete Notes:
We’re looking for unbroken reps here as long as you can. Come back from the run and go straight into the overhead squats. Once you set the bar down, push the shuttle runs as quick as you can to where you’re still able to grab the barbell right away. We’ve seen shuttle runs become very popular within the sport over the last couple years so it’s good to make sure that we’re practicing them under a bit of leg fatigue. Try to let go of the barbell and start into them right away using the first 50 feet or so as a chance to take a couple deep breaths. Pick up the pace from 50-250, and then use the final 50 as a quick throttle down before grabbing that barbell again. This workout will pass by quickly so it’s all gas for the full 12 minutes.