September 12, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed

Followed by…

Three sets of:
Dumbbell Farmer Carry x 100 Feet
GHD Hip Extension x 15-20 reps
Plank Hold on Rings x 60 seconds
Rest as needed

A.
Back Squat
Sets 1-3: 2 reps @ 87-90%
Set 4: MAX reps @ 80%
Rest 2-3 minutes between sets

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.
Every 2 minutes, for 8 minutes (4 sets of):
Hang Snatch x 2 reps
Set 1: 72%
Set 2: 77%
Set 3: 83%
Set 4: 86%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
Snatch x 1 rep
Set 1: 87%
Set 2: 90%
Set 3: 93%

C.
Complete as many rounds and reps possible in 20 minutes of:
5 Snatches (165/115 lbs)
10 Lateral Burpees Over Bar
15 Chest to Bar Pull Ups
20/15 Calorie Row
10 Lateral Burpees Over Erg

D.
Three sets of:
Barbell Glute Bridge x 12-15 reps
Rest as needed
Banded Hamstring Curls

x 15-20 reps
Rest as needed

Athlete Notes:
Consistent movement is going to be key in today’s workout. Don’t come out of the gates too hot and burnout around the 5 minute mark. The snatches should be all singles unless this is 60-65% of your 1RM. The front and back end sets of lateral burpees over the erg should be done at a consistent pace – meaning hit the ground as soon as you hop over, use the one step technique to get up out of the burpee, and hop over the bar. For the chest to bar pull-ups, most of should feel comfortable hitting these in 1-2 sets, but if you have to do any more than that make sure you’re not resting on the ground too long. This is a movement that can be done in 15 seconds or 60 if you’re slow about resting. The final piece of the puzzle is going to be the row. Males should look to hold around 1250-1400 on this while females should aim for 900-1100. Now, when the final 3 minutes of the workout rolls around, all of this goes out the window and it’s time to send it. Hang on and grip and rip! How much have you saved in the tank to sprint to the finish?