May 3, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two-Three sets of:
60 Second Monster Walk
20 Banded Pull Throughs
50-Foot Kettlebell Overhead Carry
50-Foot Kettlebell Farmer Carry
10 Alternating Cossack Squats
10 Single Leg Hip Bridges (each leg)
60 Second Elbow Plank Hold

A.
Three sets of:
Snatch Lift-Off + Hang Snatch + Snatch + Snatch Balance @ 50-55% of 1-RM
Rest 90 seconds between sets

Followed by…

Five sets of:
Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1 + Overhead Squat (no tempo) @ 65-75% of 1-RM
Rest 90 seconds between sets

Followed by…

Three sets of:
Snatch Pull + 3 Second Eccentric Lowering @ 85+% of 1-RM
Rest 90-120 seconds between sets

B.
For time:
50/35 Calorie Assault Bike

Immediately followed by…

Three rounds of:
42 Heavy Rope Double Unders (50 Regular)
7 Bar Muscle Ups
14 Bar Facing Burpees
21 Snatches (75/55 lbs)

Immediately followed by…

50/35 Calorie Assault Bike

*Score 1 is your total time.
*Score 2 is your SLOWEST assault bike time.

C.
Accumulate 15-20 reps of:
Frog Press Pulses

followed by…

Set a clock for 5-10 minutes of:
Bent Arm Tucked Press To Handstand
or…
Frog Stand Press Handstand

D.
Three sets of:
30 Tempo Russian Twists @ 1111
20 Alternating Leg V-Ups
10 Tempo Strict Toes to Bar OR Leg Raises @ 1111
Rest as needed

Athlete Notes:
Today’s workout is going to be all about that engine. You can’t game the assault bike to hit the middle portion hard because the second score for the workout is your slowest assault bike time. Treat this workout like it were a competition? How would you approach these bikes so that they’re as consistent as possible? Sure you could hammer the first one and then try to hang on for the second one, but odds are that second bike will be astronomically slower than the first and give you a poor score. For most of you finding a consistent, yet aggressive, pace is what’s going to suit you the best. In that middle portion you’re going to have to just keep chipping away. The reps should be all low enough to where you’re switching stimulus just before you start to slow down too much. Try to relax your shoulders on the double unders, hang on for some good sets of bar muscle ups, stay consistent on the burpees, and then work on speed cycling that light barbell. Once you get back to that last bike it’s time hammer home!