April 12, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) as a warm up:
90 Second Bike, Row, or Jog
10 Russian Kettlebell Swings
10 Goblet Lunges
50 Foot Front Rack Carry Each Side
10-15 Air Squats

A.
Every 2 Minutes, for 10 Minutes (5 sets ) of:
Hang Clean + Front Squat + Hang Clean @ 70-80% of 1-RM Clean

Followed by…

Three sets, for speed, of:
10 Hang Power Cleans @ 135/95lbs or 40% of 1-RM Clean
Rest 2 minutes

B.
Every minute, on the minute, for 30 minutes (10 sets) of:
Station 1: 10 Deadlifts + 5 Front Squats + Max Reps Thrusters (135/95lbs)
Station 2: 13-15/10-12 Calorie Assault Bike
Station 3: 13-15/10-12 Calorie Row

Your score will be the total amount of thrusters that you make in the 10 rounds.

C.
Three sets of:
Barbell Glute Bridges x 12-15 reps @35-40% of 1-RM Deadlift
Rest as needed

Three sets of:
Glute Ham Raises x 8 reps
Rest 90 seconds

Athlete Notes:
An EMOM with max reps is sure to be spicy. Your goal is to hammer out on the barbell minute, and then the other two station’s calories should be something that only takes about 40-45 seconds at a moderate effort to complete. Your heart rate will skyrocket during that barbell minute and then your goal is to be able to bring it back down while still working on the machines. If you have to modify to stay on the clock, drop the calories a little bit and focus on the barbell today.