February 18, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
90 Second Bike or Row
50 Foot Bear Crawl
10 Down Ups
50 Foot Bodyweight Walking Lunge

A.
At the 0:00 mark…

Every 90 seconds, for 12 minutes (8 sets) of:
Snatch
Sets 1-2: 3 reps @ 60%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75-80%
Goal is no misses during this portion.

Then, at the 15:00 mark…

Every minute, on the minute, for 10 minutes:
3 Squat Snatches (185-205/125-140lbs OR 60-65%)

B.
Back Squat
Set 1: 5 reps @ 65-70%
Set 2: 3 reps @ 75-80%
Set 3: 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

C.
Every minute, on the minute, for 25 minutes:
Station 1: 16-20/12-15 Calorie Assault Bike
Station 2: 250 Foot Shuttle Run (25 foot increments)
Station 3: 50-100 Foot Handstand Walk
Station 4: 16-20/12-15 Calorie Row
Station 5: 20 Dumbbell Walking Lunges (50/35lbs)

Athlete Notes:
Cardio Saturday’s. During competition season these Saturday workouts are meant to get a little skill work in and a lot of cardio in. Set an intention, get sweaty, and shake off any of the cobwebs from your run at the Open workout yesterday.