February 28, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
20/15 Calorie Bike
100 Foot Double Dumbbell Farmers Carry
100 Foot Double Dumbbell Overhead Carry
3-5 Dumbbell Overhead Squat (Only as low as you can go with good form)
30-60 second Air Squat Hold

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean x 3 reps @ 50% of 1-RM

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Hang Clean + Clean @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean @ 80%

B.
Every minute, on the minute, for 8 minutes:
5 Power Clean and Jerks (135/95lbs)

Keep the percentage less that 50% of your 1-RM Clean and Jerk. This is meant to be a weight that you can work on your technique and efficiency

C.
Every 7 Minutes, for 28 Minutes (4 sets) of:
75 Double Unders
15 Thrusters (95/65lbs)
15 Toes to Bar
75 Double Unders

D.
Three sets of:
Glute Ham Raises x 8 @ 2111*
Rest as needed

and finish with …

One set of:
Banded Hamstring Curls x 50-70 reps

*Band Assisted Glute Ham Raises

Athlete Notes:
Sprintervals coming up today. The goal here is unbroken for all the double unders, quick transition to the bar for unbroken thrusters, and then same to the pull-up bar for the toes to bar. Work transition speeds because the reps are manageable. If you have to break, make it quick and jump back up but we’re looking for each round to be less than 3 minutes.