March 8, 2021 – Competition Program

Primary Training Session
Mobility & Activation

Band Distracted Hip Flexor Stretch

x 60 seconds per side
Butterfly Pulse

x 30 seconds
Hawaiian Squats x 5 reps per side

and then …

*Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90+%

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep

*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%

C.
For time:
9 Power Snatches (205/155 lbs)
12 Power Snatches (185/125 lbs)
15 Power Snatches (165/105 lbs)
18 Power Snatches (135/95 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in the past few years.

D.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 18-20/13-15 Calorie Assault Bike
Station 2 – 20 Wall Ball Shots (20/14 lbs)
Station 3 – 15 Toes to Bar
Station 4 – 45-Seconds of Double-Unders

Athlete Note:
REMINDER! The Open starts this week so our goal is to get some good workouts but to feel good going into Friday for 21.1. Make sure that you are giving good attention to recovery so you can still workout hard but feel good for future days.

Today we are working up a heavy squat and heavy snatch and then testing ourselves with some volume snatches before the metcon.

The snatch workout includes heavy weights so if the first bar is over 80% of your 1-RM then modify the load to ensure you start at 75-80%. Then you will proceed through all of your reps making sure that you are moving well. We do not want you chasing bars all around the gym trying to make a lift under fatigue. Hit your positions, control the weight and then worry about how the speed last. The real breather is meant to be the next part so still view the snatch cycling as part of your lifting session.

Today’s metcon will allow you to choose how hard you want to push. Pick a calorie range that you know you can manage but will still give you some fatigue going into the wall ball shots. For most people it will take you the full minute to finish the calories so make sure you walk straight to the wall ball and get started so you have some time to rest for your toes to bar. After completing the toes to bar you are supposed to perform 45 seconds of double-unders. Make the number one focus relaxing on these (please don’t exceed 500 double-unders). This needs to be a station that you learn how to relax your grip, your breathe and just bounce.