December 13, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
12/10 Calorie Bike or Row
100 Foot Double Kettlebell Front Rack Carry
30 Second Side Plank (each side)
100 Foot Farmer Carry
10 Empty Barbell Romanian Deadlifts

Followed by…

Three sets of:
5 Box Jump Step-Downs (any box height)
Rest 30-60 seconds between sets

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

B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 2 reps @ 92+%

*Feel free to build to a heavy single if the first two doubles feels good!

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Bar Facing Burpees
8 Power Cleans (135/95lbs)
4 Shoulder to Overhead (135/95lbs)

Rest 8 minutes, then repeat for a SECOND set, starting back from the top.

D.
Two sets of:
Max Banded Triceps Pressdowns
Max Banded Face Pulls
Max Pronated Grip Banded Pull Aparts
Rest 45 seconds between sets

E.
For quality:
50 Dragon Flags

Athlete Training Notes:
Another nasty AMRAP is coming up today. The goal for this workout should be to get past 4+ maybe even 5+ rounds. The bar facing burpees should take 30-40 seconds – that’s only 3-4 seconds per burpee – then quick singles on the power cleans, taking about 25-35 seconds with transition. After the last power clean you’ll go into the shoulder to overhead which only takes about 15 seconds or so. Add all that time up and you’re looking around 90 seconds or so per round. Obviously fatigue becomes a factor and those might be aggressive times for everyone, but look at this workout for yourself and plan out your movement and rep times and see how long each movement will take you, then aim for that to remain consistent for the full 8 minutes. Don’t forget you’ll get a full 8 minute rest then we hammer home again. Use that rest to take notes and see what you could change for round 2. Always be learning.