April 1, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
One set of:
60 seconds of Banded Monster Walk
20 GHD Hip Extensions or Light Reverse Hyper

followed by…

Two sets of:
50-Foot Single-Arm Kettlebell Front Rack Carry (each arm)
20 Banded Lat Pull Downs

followed by…

Three sets of:
15-20 Air Squats
10 Single-Leg Hip Bridges (each leg)

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 8 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 4 reps @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed

B.
Every minute, on the minute, for 5 minutes:
5 Hang Power Clean and Jerks @ 40-50% of 1-RM Clean and Jerk

followed by…

Every minute, on the minute, for 5 minutes:
3 Hang Power Clean and Jerks @ 50-60% of 1-RM Clean and Jerk

Today we are working on efficiency. The focus is moving as smoothly as possible.

C.
Seven sets of:
50 Double Unders
200 Foot Shuttle Run (25′ increments)
10 Double Dumbbell Snatches
Rest 1:1 or Alternate with a partner

D.
Three sets of:
Double Overhand (no hookgrip or straps) Deadlift x 10 reps @ 50% of 1-RM
Rest as needed” “Four rounds of:
20 Weighted Russian Twists (10 each side – 25/15 lbs)
30 Flutter Kicks (total)

Athlete Notes:
We started the week out with speed, and we’re finishing it with some speed. The goal here is sub 2 minute rounds. The 50 double unders should take around 30 seconds, followed by a 200 foot shuttle run which is going to be 60 seconds or less, then grip and rip those dumbbells to be done in less than 2 minutes. Send it hard and finish the weekend strong.