May 11, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60-90 Seconds of Banded Marching
15 GHD Hip Extensions
Rest as needed

Followed by…

Three sets of:
100-Foot Light Kettlebell Front Rack Carry
60-Second Sandbag Hold
(You can march in place too as long as you keep everything tight.)
Rest as needed

Followed by…

Three sets of:
100-Foot Dumbbell Farmer’s Carry
60-Second Knee Plank
Rest as needed

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off + Power Clean

+ Clean

(pause for 2 seconds at mid-patella on the clean lift-off)

*Sets 1-3: 65-70% of 1-RM Clean
*Sets 4-6: 70-75%
*Sets 7-8: 75-80%

B.
For time:
750 Meter Row
30 Squat Cleans (135/95 lbs)
30 Box Jumps (30″/24″ – no rebounding, jump up and step down)
150 Double-Unders
30 Box Jumps (30″/24″ – no rebounding, jump up and step down)
30 Squat Cleans (135/95 lbs)
750 Meter Row

C.
Three sets of:
Glute Ham Raise x 8-10 reps
Rest as needed

D.
Every 2 minutes, for 24 minutes (3 sets) of:
Station 1: 60-90 Second Sandbag Hold
Station 2: 6-8 Sandbag Goodmornings
Station 3: 60-90 Second Kettlebell Front Rack Hold
Station 4: 45-60 GHD Supine Plank

Athlete Notes:
One time through, for time, that’s all you’ve got for today. Guess there’s nothing to do but to send it! But, if you’re looking for some advice, here’s some strategy. The first 750m row should be done slightly slower than your 2k PR pace. If you go too much faster than that you’ll be gassed for the squat cleans. Those squat cleans aren’t heavy, but they’re not 95/65 so fast singles might be the best route for a lot of you. Work on quickly pulling yourself under the barbell. Make sure for the box jumps you’re stepping down, we want to be safe, but we also want to work some tall box jumps as they gave our athletes a little trouble in the team quarterfinals. For the double unders as always, don’t plan to break, but if you trip, shake your arms and get right back at it. Find that rhythm again on the second round of box jumps to keep yourself moving. On the second round of squat cleans you can test yourself a bit here and see what you’ve got left in the tank. Each of you will be different with regards to how to best move the barbell, so try something out and let us know if that worked for you or not! Ending on a row is a recipe for a puke bucket, but we have to do it to teach everyone how to finish, so here’s where you send it. If you finish and can walk off the rower, you didn’t finish properly!