January 27, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Sandbag Bearhug Carry
10 Sandbag Bearhug Squats
3-5 Right Arm Kettlebell Arm Bars
3-5 Left Arm Kettlebell Arm Bars

A.
Back Squat
Set 1: 5 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 85%
Set 4: 5 reps @ 70%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
At the 0:00 mark…

Take 10 Minutes to Build to 80+% of your 1RM Snatch

Then, at the 12:00 mark…

Every 2:30, for 10 minutes (4 sets of):
Power Snatch Barbell Cycling
Set 1: 7 reps @ 50%.
Set 2: 7 reps @ 50%
Set 3: 7 reps @ 55%
Set 4: 7 reps @ 55%

C.
Two sets for times of:
400 Meter Run
10 Box Jump Overs (24/20″ with step down)
20 Back Squats (225/155lbs or 50%)
10 Box Jump Overs (24/20″ with step down)
400 Meter Run
Rest 5 minutes between sets

TIME CAP = 20 MINUTES

D.
Accumulate 100 reps of the following…

Banded Hip Bridges
Banded Pull Aparts
Banded Hammer Curls

Athlete Notes:
Hit the first run at around your mile pace because you’re coming right in to some box jumps and the step downs will naturally slow you down a bit. After that we’re hoping most of you will go unbroken on the back squats, but it’ll be challenging. Pick up those heavy legs so you don’t trip on the next set of box jump step downs, then head straight out on that next run. We’re looking for some heavy leg hard running today. Take advantage of that 5 minute rest and get ready to hit it hard all over again.