October 28, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
15 GHD Hip Extensions
60-Second Front Leaning Rest
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 12 minutes (6 sets) of:
Front Squat x 4 reps @ 75%
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets) of:
2 Snatches
Set 1 = 50%
Set 2 = 55%
Set 3 = 60%
Set 4 = 65%
Set 5 = 70%

Followed by..

Every minute, for as long as possible:
1 Snatch beginning at 70%
(Add 5-10lbs each minute)

C.
“Naughty Nancy Variation”
Four Rounds of:
600 Meter Run
25 Overhead Squats (140/95lbs)

TIME CAP: 20 Minutes

Perform the run on an assault runner if possible.

D.
Five sets of:
GHD Supine Plank x 30 seconds
Rest 60-90 seconds

Athlete Notes:
Nothing else to say about this workout besides “SPRINT”. The run needs to be your 800m PR pace because that final 200m that you’re not hitting is your go at the 25 overhead squats. Look to complete those unbroken or in 1-2 sets but you’ve got to hit that run hard and trust your fitness to get the barbell up and rock through the squats as quickly as possible. The faster you squat the less time under tension for your shoulders, so don’t waste any time at the top of reps. For those of you looking to customize the weight, it should be a weight that you could perform the 25 squats unbroken if you had to. Something around 50% of your 1RM Overhead Squat.