April 22, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1 – 200-Foot Shuttle Run (25-foot increments)
Station 2 – 60 Second Machine
Station 3 – 10 Squat Jumps + 10 Lunges

Perform this as a warm up

A.
Every minute, on the minute, for 3 minutes:
8 Squat Clean to Overhead @ 30-40% of 1-RM Clean and Jerk

When the clock reaches 5:00, begin…

Every 90 seconds, for 6 minutes (4 sets) of:
5 Hang Cleans @ 40-50% of 1-RM Clean

When the clock reaches 11:00, begin…

Every 2 Minutes, for 10 Minutes (5 sets) of:
3 Squat Cleans
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

B.
Deadlift
Sets 1-2: 5 reps @ 80%
Sets 3-4: 3 reps @ 85%
Set 5: 8 reps @ 75%
Rest 2 minutes

C.
Five sets of:
10 Deadlifts (275/185lbs)
50 Foot Overhead Dumbbell Lunge (50/35lbs)
20/15 Calorie Ski or Standing Bike Erg or Echo/Assault Bike
Rest 1:1 or alternate full rounds with a partner

followed by…

Five sets of:
20/15 Calorie Ski or Standing Bike Erg or Echo/Assault Bike
10 Burpee Dumbbell Deadlifts (50/35lbs)
Rest 1:1 or alternate full rounds with a partner

D.
Four sets of:
Barbell Glute Bridge x 60 seconds
Rest 60 seconds

Athlete Notes:
Sprint rest coming up today. We’re looking for unbroken on the deadlifts, quick but consistent steps on the dumbbell overhead lunges, don’t go too fast and lose your balance – then a full sprint to finish out the bike interval. You’ll get 1:1 work:rest so we’re looking for you guys to be pushing the pace to see how quickly you can finish out each rounds. If you’re going with a partner your goal should be to beat their times so that you get more rest.