February 5, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Single Arm Overhead Carry (each arm)
20 Alternating Cossack Squats
10 PVC Pipe Pass Throughs

Followed by…

For completion:
3 Wall Walks
9 Burpee Pull-Ups
21 Toes to Rings
9 Burpee Pull-Ups
3 Wall Walks

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch from Above the Knee
Sets 1-3: 2 reps @ 60-70%
Sets 4-6: 1-2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%

*Build based on quality and feel to today’s heavy.
**Compare results to 1/8.

B.
Five sets of:
Deadlift x 5 reps
Rest 2 minutes between sets

Set 1: 72.5%
Set 2: 76.5%
Set 3: 76.5-79.5%
Sets 4 and 5: 80+%

*Do not bounce the weights, touch and go is allowed but no bouncing.

C.
Complete as many rounds and reps as possible in 11 minutes of:
7 Hang Power Cleans (135/95lbs)
9 Deadlifts (135/95lbs)
11 Box Jump Overs (24/20″)(with step down)

D.
Every minute, on the minute, for 10 minutes:
Station 1: 60 Second Row, Bike, or Jog @ Zone 2 Pace
Station 2: 25 V-Ups

Athlete Training Notes:
AMRAP’s are always very prevalent during this phase of the season so we want you guys learning how to pace yourself through different time domains. Today’s workout we’ll be looking for smooth on the hang power cleans and deadlifts, and then consistency on the box jump overs. Take a small break from movement to movement and drop the bar after the hang cleans/before the deadlifts to give your grip a little shakeout. Staying consistent on the box jumps might sound silly but as you get more and more tired and the volume creeps up we always see people start pausing on the ground before jumping back up. It’s better to keep a consistent pace here than to go blazing hot at the start and die off later on. These reps should all be at manageable numbers and the stimulus switch from movement to movement should be just enough to keep you going without having to break it up. Aim for your rounds to take around 75-90 seconds. Set a goal to start the workout, lay out some paces and checkpoints just like this was an open workout and then debrief with yourself if you exceeded those or if you fell off at any point.