December 6, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
12/10 Calorie Bike or Row
15 Empty Bar Good Mornings
12 Empty Bar Bent Over Rows
9 Empty Bar High Pulls
6 Empty Bar Push Press

Followed by…

Three sets of:
3 Consecutive Broad Jumps for Distance
Rest as needed

A.
In 15 minutes, build to today’s heavy:
Power Clean + Power Jerk

B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 4 reps @ 87-90%

C.
Three sets for times of:
250 Meter Row
30 Alternating Dumbbell Snatches (50/35lbs)
250 Meter Row
15 Right Arm Single Arm Push Press (50/35lbs)
15 Left Arm Single Arm Push Press (50/35lbs)
250 Meter Row
30 Single Arm Overhead Walking Lunges (50/35lbs)
Rest or alternate full sets 1:1 with a partner.

D.
Three sets of:
12-15 Seated Bent Over Reverse Flyes
Max Unbroken Wide Grip Strict Pull-Ups
Rest as needed

E.
Accumulate 100 Banded Crunches in as few sets as possible.

Immediately followed by…

Accumulate 50 Ab Wheel Rollouts in as few sets as possible.

Athlete Training Notes:
Another 1:1 workout is coming up today. Aim to hit the 250 meter rows at slightly slower than your 2k pace. From there the goal is unbroken on all dumbbell implements. Work on your cycle speed on the snatches and move fast on your transitions to and from the rower. The single arm push press should be performed unbroken as well so push the transition here and try to go a little sooner than you’d like to. The last 30 lunges you can split however you want but this is training so try to be as balanced as you can with your arms. You get plenty of rest so make sure you’re hitting each set with full effort.