May 1, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
10-15 Dumbbell Squat Cleans (35/20lbs)
10 Burpees to a Target
Rest 1:1 or Alternate full rounds with a partner “you go/I go” style.

Just build in intensity as you warm up

A.
Every 2 minutes, for 24 minutes (12 sets of):
Snatch
Sets 1-3: 3 reps @ 65-70%
Sets 4-6: 2 reps @ 70-80%
Sets 7-9: 1 rep @ 80-90%
Sets 10-12: 1 rep @ 90+%

B.
Every 3 minutes for 12 minutes:
6 Back Squats @ 70-75%
6 Dumbbell Front Rack Box Step Ups (50-70/35-50lbs to 24/20″)

C.
Four sets for times of:
30/20 Calorie Row
5 Dumbbell Hang Squat Cleans (50/35lbs)
10 Dumbbell Thrusters
15 Dumbbell Front Squats
20 Chest-to-Bar Pull-Ups
Rest 3 minutes

D.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Rest as needed

Athlete Notes:
Start fast and hang on for today’s workout. The goal is 75 seconds or less on the row, then unbroken on the dumbbells. If you do that, what can you hang on to for the gymnastics? Err on the side of aggression and see what you can do. The 3 minute rest should be plenty of time to reset and hit the subsequent sets with the same intensity.