September 24, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Five sets at ascending intensity and weight of:
200-Meter Run
5 Hang Power Clean and Jerks
5 Thrusters
5 Narrow Grip Overhead Squats
Rest 90 seconds between sets

Set 1 – Empty Barbell
Set 2 – 75/55
Set 3 – 95/65
Set 4 – 105/75
Set 5 – 115/85

A.
Four sets of:
Deadlift x 1 rep @ 90%
Rest 2 minutes between sets

B.
Seven sets for times of:
9 Burpee Box Jump Overs (24/20″)
12 Alternating Dumbbell Snatches (50/35 lbs)
15 Toes to Bar
Rest 90 seconds between rounds or alternate 1:1 with a partner.

C.
Accumulate two of the following…

100 GHD Back Extensions
100 Reverse Hypers
100 Banded Glute Bridges
5 Minute Banded March

D.
Four rounds for completion of:
60 Second Weighted Plank
30 Second Side Plank Right
30 Second Side Plank Left

Athlete Notes:
Full send sprintervals on the menu for today. How quickly can you burpee, dumbbell snatch, and then hang on for the toes to bar? This is going to get a little grippy in later rounds, so go fast before that fatigue sets in. All we want you to do is shut your brain off and GO today.