April 4, 2022 – Competition Program

Primary Training Session

Warm-Up
Complete 5-10 minutes of stationary bike or rowing

Followed by…

Two sets, not for time, of:
60 seconds of Robotic Dog
30 second Sandbag Carry (Hugging bag)
30 seconds Sandbag Hold (Flexing glutes and abs)
30-45 seconds of Alternating Cossack Squats
10-15 Ring Rows
10-15 Air Squats OR Goblet Squats OR Squats with hip circle on
Rest 30-60 Seconds

A.
Four sets of:
3-4 High Hang Muscle Snatch + 4 Overhead Squats 30-40% of 1-RM Snatch
Rest as needed

Followed by…

Three sets of:
Three Position Snatch @ 50-60%
(High Hang Snatch + Hang Snatch + Snatch)
Rest as needed

Followed by…

Three sets of:
Three Position Snatch @ 60-70% of 1-RM
(High Hang Snatch + Hang Snatch + Snatch)
Rest as needed

Followed by…

Every 30 seconds, for 5 minutes (10 reps), of:
1 Snatch @ 70-80%

Followed by…

Every minute, for 5 minutes, of:
1 Snatch @ 80-90%

B.
For time:
Five rounds of:
10 Overhead Squats (135/95lbs)
15 Wall Ball Shots (20/14lbs)

Immediately followed by…

Five rounds of:
10 Deadlifts (275/185lbs)
15 Wall Ball Shots (20/14lbs)

C.
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1: 150 Foot Single Arm Kettlebell Front Rack Carry (Right Side)
Station 2: 150 Foot Single Arm Kettlebell Front Rack Carry (Left Side)
Station 3: 50 second Sandbag Hold
Station 4: 60 second Banded March
Station 5: Rest

D.
Accumulate:
50 Alternating Leg V-Ups

Followed by…

Three sets of:
30 second Hollow Hold
30-60 second Tuck Hold
Rest as needed

Athlete Notes:
Karen with a twist. That’s what we’ve got going on in today’s workout. Over the course of the 10 total rounds you’ll accumulate 150 wall balls. But, they’re only in sets of 15 so we expect you to hang on to them and go unbroken there. The two other movements you’ll see mixed in are some overhead squats and deadlifts. In those first five rounds, use that as an opportunity to really feel out the best hand placement for consistent overhead squats. The weight isn’t crazy heavy, but the volume will catch up a bit on the shoulders, so finding your sweet spot is going to help you hang on to the bar longer! Once you finish the first five rounds you’ll add weight to the barbell and transition to a mix of deadlifts and wall balls. We know that your legs will be tired here, but the weight shouldn’t be something that you have to think much about. Finish the wall balls, take a breath, and start pulling. If you have to break it into a quick 6/4 or 7/3 to keep yourself moving then go for it, but we’d like to see you push to finish these unbroken as well!