March 4, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds (each side) in a banded hip stretch.

Then…

Spend 60-90 seconds (each side) stretching your lats.

Followed by…

Two rounds of:
50 Foot Single Arm Overhead Carry (each arm)
10 Bottoms Up Kettlebell Presses (each arm)
10 Monster Walks Forwards/Backwards
10 Monster Walks Left/Right
10 Banded Lunge to Step Over (each side)
20 Banded Pull Throughs
20-30 Second L-Sit Hold or Hang

Followed by…

Three sets of:
5 Burpee Box Jump All the Way Overs
Rest as needed

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch from Above the Knee
Sets 1-3: 2 reps @ 60-70%
Sets 4-6: 1-2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%

*Build based on quality and feel to today’s heavy.
**Compare results to 1/8 and 2/5.

B.
Five sets of:
Back 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.
Complete as many rounds and reps as possible in 10 minutes of:
20 Chest to Bar Pull-Ups
10 Dumbbell Box Step Overs (50/35lbs to 24/20″)
200 Foot Shuttle Run (25 foot increments)

*Dumbbells may be held however as long as they do not touch the box.

D.
Four sets for times of:
25 GHD Sit-Ups
25 V-Ups
Rest 90 seconds between sets

General Training Notes
This one is a gripper with a small break during the shuttle runs. Your goal should be 1-2 sets on all sets of chest to bar pull-ups, then unbroken on the step overs. After that you’ll recover a bit on the shuttle run. Use that as a chance to shake the arms out a bit. The goal is 2 minute rounds or slightly less if 100+ chest to bar pull-ups is within your capacity. At the end of the day this workout will come down to that right there, chest to bar capacity.