March 23, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Every 3 minutes, for 12 minutes (4 sets) of:

Sets 1-2:
15/10 Calorie Assault Bike
100 Foot Light/Moderate Weight Sandbag Carry
30 Second Wall Sit

Sets 3-4:
15/10 Calorie Assault Bike
10 Sandbag Squats
10-15 Toes to Rings

A.
Back Squat
Set 1 – 8 reps @ 65-70%
Set 2 – 6 reps @ 75%
Set 3 – 4 reps @ 85%
Set 4 – 4 reps @ 90%
Rest 2 minutes between sets

B.
For time:
30 Dumbbell Push Press (50/35lbs)
75 Double Unders
15 Dumbbell Hang Clusters (50/35lbs)
75 Double Unders
30 Dumbbell Deadlifts
75 Double Unders
15 Dumbbell Hang Clusters (50/35lbs)
75 Double Unders
30 Dumbbell Push Press (50/35lbs)

C.
Complete at 80% intensity …
Five rounds of:
10 Bar-Facing Burpees
120-Foot Shuttle Run (30 Foot Increments)
10 Hang Squat Snatches (35-45% of 1-RM Snatch)
120-Foot Shuttle Run (30 Foot Increments)

There are two purposes to this:
1. Practice precise movement while controlling your breathe
2. Practice moving at a steady pace and picking the barbell up right away

D.
Four rounds, not for time, of:
50-Foot Front Rack Kettlebell Lunge
15-20 Reverse Hypers @ 50% of 1-RM Deadlift

E.
Four sets of:
Hanging L-Sit Hold x Max Time
Knee Plank x 90-120 seconds
Rest as needed

F.
Three sets of:
Dumbbell Farmer Carry x 60 seconds
Rest as needed

Max Weight

Athlete Notes:
Shoulder endurance is the name of the game for today’s workout. How well can you relax on the double unders to keep your arms from blowing up? Your goal should be fast and unbroken reps on the dumbbells. Find a good rhythm to both breathe and move with. On the double unders, don’t plan to break, but if you trip then shake your arms out and go right back at it!