March 13, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
3 Minute Bike
20 Glute Bridges
20 Air Squats
10 Bird Dogs each side

Followed by…

2 Minute Bike
20 Barbell Back Squats
10 Bird Dogs each side

A.
In 15 minutes or less, build to a heavy but still quality Front Squat.

At the 15:00 mark…

Take 15 minutes to build to today’s heavy of the following:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Front Squat + 1 Clean*

*Must be unbroken to count.

B.
2022 Individual Quarterfinal Event 2

Three rounds for time:
30 Alternating Pistol Squats
30 GHD Sit Ups
10 Ring Muscle Ups

Time cap: 15 minutes

We do not typically program pistols in workouts. If you have issues with your knees or if you are not competing in quarterfinals this week then please feel free to sub your pistols with 50 air squats

C.
Every minute, on the minute, for 10 minutes:
7 Dumbbell Hang Squat Cleans + 5 Dumbbell Front Squats

Practice your efficiency and focus on relaxing where you can

D.
Accumulate:
100 Banded Pull Aparts
100 Banded Lat Pull Downs

Athlete Notes:
Quarterfinals are upon us, let’s get it started with a test from last year. This one is all about core. The GHD into muscle up combination caused a good amount of problem. Add in the Pistols and you’re fatiguing the hip flexors and low back even further. Keep moving at a consistent pace to chip away at this one. Check back to where you were at last year and see if you improved!