March 11, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
10 Shin Box Banded Rows (each arm/leg)
10 Toe Hold Hip Flexor Stretches (each leg)
5 Kettlebell Arm Bars (each arm)

Followed by…

Two rounds of:
10 Monster Walks (forward and back)
10 Lateral Monster Walk (left and right)
20 Alternating Lateral Lunges
100 Foot Shuttle Run
50 Foot Double Kettlebell Overhead Carry
15-30 Second L-Sit Hold or Hang
50 Foot Double Kettlebell Overhead Carry
100 Foot Shuttle Run

Followed by…

Ten total reps of:
Seated Broad Jump for Max Distance

A.
Take 15-20 minutes to build to today’s heavy…

Hang Clean from Mid Patella + Jerk

B.
Five sets of:
Front Squat x 5 reps
Rest 2 minutes between sets

Set 1: 75%
Set 2: 78%
Set 3: 80%
Sets 4 and 5: 82.5+%

C.
Every 4 minutes, for 20 minutes (5 sets for times of):
15 Overhead Squats (115/85lbs)
12 Chest to Bar Pull-Ups
9 Overhead Squats (115/85lbs)
6 Bar Muscle Ups

D.
Three sets of:
30 Second Face Down GHD Hold
15 GHD Hip Extensions
Rest 1-2 minutes between sets

Athlete Training Notes
We’re looking to push the pace on today’s workout. You should aim to go unbroken on both the 15 and 9 overhead squats and then hang on to those pull-ups and bar muscle ups. A good goal for this workout is to keep things as close to a 1:1 ratio as possible. Some of you might even be able to push to hit your rounds in around 90 seconds or so. Transitions are going to play a big part today. Try not to waste any time going from barbell to pull-up bar and back. While speed may be the stimulus goal for the day we don’t want to see you sacrificing quality in order to achieve that. Make sure you’re hitting depth and opening all the way up on those overhead squats, especially if you squat snatch the first rep. On the chest to bar make sure you’re making contact there, not just getting a chest-near-bar. Lastly, make sure you’re getting a solid lockout on the bar muscle ups and make sure you’re not taking your hands off the pull-up bar if your stomach makes contact at the top of the rep. We see a lot of people dinged when they try to adjust their hands on top.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Additional Cardio Option 1
Six rounds of:
2:30 Row/Bike/Ski/Run @ Endurance Pace
90 Second Row/Bike/Ski/Run @ Flux Pace

Endurance Pace is something you could hold for 60 minutes.
Today’s flux place is endurance pace + 20% (use watts)

Sled Session
Ten rounds for completion of:
50 Foot Sled Push
50 Foot Sled Reverse Drag

Strength Accessory
Four sets of:
10 Narrow Stance Heel Elevated Goblet Squats @ 1111 Tempo
Rest 30 seconds
50 Foot Banded Suitcase Carry (each side)
Rest 1-2 minutes between sets

Additional Cardio Option 2
For time:
250 Foot Shuttle Run (25 foot increments)
100 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
250 Foot Shuttle Run (25 foot increments)
100 Foot Dumbbell Farmer Carry Walking Lunge (50/35lbs)
250 Foot Shuttle Run (25 foot increments)
100 Foot Dumbbell Overhead Walking Lunge (both arms) (50/35lbs)
250 Foot Shuttle Run (25 foot increments)