February 8, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
2 Minute Assault or Echo Bike
60 Second Single Under Jump Rope
15 Banded Face Pulls
15 Dumbbell Strict Press (Light-Moderate Weight)

A.
Every minute, for 12 minutes (6 sets) of:
2 Push Press + 1 Power Jerk + 1 Split Jerk @ 80% of 1-RM Push Press

B.
Complete as many rounds and reps possible in 3 minutes of:
7 Dumbbell Push Press (50/35lbs)
7 Toes to Bar
7 Double Dumbbell Snatches (50/35lbs)
7 Toes to Bar

Rest 2 minutes and repeat for FOUR sets total

*Each round begins where the previous round left off.

C.
Accumulate, not for time:
100 Push Ups

D.
Three sets of:
Barbell Bicep Curl x 10-12 reps
Rest as needed
Bodyweight Tricep Extensions x 10-12 reps
Rest as needed

Athlete Notes:
Open movements coming up. We’re working short time domains and short reps so it’s all about movement and transitions here. We expect unbroken on the dumbbells as long as you can and same for the toes to bar. Your grip is definitely going to start to burn here, but the open and quarterfinals are always testing grip endurance so lean into it and hang on.