January 3, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry (progressively heavier each round)
100 Foot Sandbag Bearhug Carry
5-10 Medball Cleans (20/14lbs)
20-25 Wall Ball Shots (20/14lbs)

A.
Build to Today’s 1-RM Power Clean

When the clock reaches 10:00, perform…

Every 20 Seconds, for 10 Minutes (30 reps) of:
Power Clean and Jerk @ 60% of 1-RM Clean and Jerk

Do not max out your jerk with the clean. Just warm up your jerk as you build and once you get to 70% switch to just power cleans for the first 10 minutes.

B.
Complete as many rounds and reps as possible in 7 minutes of:
50 Double Unders
6 Deadlifts (315/225lbs)
50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
12 Toes to Bar

At the 7:00 mark, Rest 60 seconds, then at the 8:00 mark…

Complete as many rounds and reps as possible in 7 minutes of:
50 Double Unders
12 Deadlifts (225/155lbs)
100 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
12 Toes to Bar

C.
Three sets of:
Banded Hamstring Curl x 40 seconds
Rest 20 seconds
Banded Glute Bridges x 40 seconds
Rest 1:20 seconds

Athlete Notes:
A little open style workout is coming up today. This one is going to be a little tricky with how you want to pace it. If you worry too much about the second 7 minute segment then you’ll pace too much on the first segment. We want you to push the pace just as if it was a single 7 minute workout, recover and change your weights during that 60 second reset, then start right back at an aggressive pace. Subtracting 90/70lbs from the deadlift weight should allow you to continue moving quickly even with all the accumulated fatigue. Double unders should be unbroken unless you trip (don’t plan breaks). Deadlifts we’re looking 1-2 sets for both segments. Walking lunges should be completed unbroken with a 25 foot turnaround (think open/quarterfinals style). Toes to bar we’re pushing unbroken here because the front rack lunges should relax your grip a bit. Take note of how the movements went and where any dropoff (if any) occurs.