January 5, 2022 – Competition Program

Primary Training Session
Partner Warm-Up
Three rounds, alternating with a partner or resting 1:1 of:
12/9 Calorie Machine of Choice (preferably Ski Erg or Row if you have access)
12 Toes to Bar
9 Burpee Pull-Ups
6 Wall Walks

*The partner “resting” will hold a 100/75# Sandbag in a Bearhug. If you are performing alone, hold the sandbag during your rest.

A.
Five sets of:
Strict Press x 5 reps @ 70-75% of 1-RM
Rest as needed

B.
Three sets
6 Deadlifts to the knee + 6 Dimmels

@ 65-70% of 1-RM Deadlift
Rest as needed

C.
Six sets for times of:
30 Heavy Rope Double Unders or 50 Double Unders
One round of “DT”
20/15 Calorie Row
Rest 60 seconds

Record total time including rest (5 minutes worth of rest)

“DT”
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to Overhead

D.
Against a 5 minute clock:
60/40 Calorie Ski-Erg or Row
Max Rope Climbs
Rest 5 minutes then repeat.

Athlete Notes:

Today is going to be a grippy one! Since you’re getting rest after the row, we want you to push to hit the double unders AND “DT” unbroken each set. It’ll be tough, but challenge yourself! That said, if going unbroken means you take a 30 second break between the rope and the bar, then maybe just work on speeding up the transition and cycling the barbell as fast as you can. Once you get to the row it’s time to kick it into the next gear. We want to see you sprint finish and then try to maintain even splits throughout each of the 6 sets!