March 6, 2023 – Competition Program

Primary Training Session
Suggested Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Suitcase Carry (each arm)
10 Goblet Squats

A.
Take 15 minutes to build to a Front Squat OR Back Squat that is heavy but quality for the day.

*we’re looking for around 85-90%

Recommended sets:
1: 5 @ 50-60%
2: 4 @ 60-65%
3: 3 @ 70-75%
4: 2 @ 80-85%
5: 1 @ 85+%
6: 1 @ 85+%

B.
Every 90 seconds, for 15 minutes (10 sets of):
High Hang Snatch + Hang Snatch + Snatch
Sets 1-3: 60%
Sets 4-6: 65-70%
Sets 7-10: 70-75%

*Goal is one unbroken complex.

C.
Every 4 minutes, for 20 minutes (5 sets) of:
25 Wall Ball Shots (30/20lbs to 10/9′)
500 Meter Row
Max Single Arm Alternating Dumbbell Devils Press in remaining time (50/35lbs)

Your score will be the total number of Devils Press completed in the 20 minutes.

D.
Three sets of:
Reverse Dumbbell Fly x 12-15 reps
Rest as needed
Chinese Kettlebell Rows x 10 reps
Immediately followed by…
Bat Wing Hold x 30 seconds
Rest as needed

Athlete Notes:
This one is tricky. With no built in rest yo’ure going to have to be smart about how you approach it. Normally we’d say unbroken wall balls, send it on the row, and hang on for the devil’s press, but this is 20 minutes straight. A time domain might be a better approach here. Your goal should be to do what it takes on the wall balls and rower to give yourself at least a minute on the devil’s press each round. If you’re getting there with over 90 seconds then you sent it a little too hard and will likely burnout. 1-2 sets on the wall balls, especially in the deeper rounds, consistency on the rower, and then just keep moving on those devil’s press is going to be key.