February 16, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Suitcase Carry (right)
5 Right Arm Kettlebell Front Squats
50 Foot Suitcase Carry (left)
5 Left Arm Kettlebell Front Squats
10 False Grip Ring Rows

Followed by…

Spend 5-10 minutes working on Strict Ring Muscle Ups

OR

Three to Four sets of:
20 Second Chest to Ring Hold
20 Second Dip Support Hold
20 Second Bottom of Dip Hold

A.
Every minute, on the minute, for 10 minutes:
2 Hang Power Snatches @ 75%

B.
Five sets of:
3 Front Squats @ 75%
Rest 90 seconds between sets

*Focus is on SPEED out of the bottom. If you cannot stand up fast enough to potentially turn this into a thruster then the weight is too heavy.

C.
For time:
75/60 Calorie Row
50 Overhead Squats (115/85lbs)

*Partition the reps and movements however you would like. Make sure to note what you did in the comments section on SugarWOD!

D.
Option A:
Three sets of:
10 Dumbbell Staggered Stance Romanian Deadlifts (right leg forward)
10 Dumbbell Staggered Stance Romanian Deadlifts (left leg forward)
Rest as needed

Option B:
Three sets of:
30-35 Reverse Hypers @ 35-40% of 1RM Back Squat
Rest 2 minutes between sets

Athlete Training Notes:
Have it your way today! Are you better off going shorter faster sprints with more transitions, or are you better off splitting this one into bigger sets and transitioning less from movement to movement? Let us know what you decide to go with as each athlete will be quite different from the next. If you’re wondering how I (coach Holden) would break this one up, I would likely hit 25 Overhead Squats, 25 Cal Row, 15 Overhead Squats, 25 Cal Row, 10 Overhead Squats, Finish the row! Another good training idea is to try and knock out a giant chunk of overhead squats and see what happens! Either way make sure you note whether you liked your strategy or not!