December 11, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
20 Alternating Lateral Lunges
10/7 Calorie Bike or Row

Followed by…

Two sets of:
10 PVC Pipe Squat Jumps
Rest 60-90 seconds between sets

A.
Take 15-20 minutes to build to today’s heavy…
Snatch

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

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

C.
Against a 6 minute clock, complete as many calories as possible of:
15 Chest to Bar Pull-Ups
15 Overhead Squats (115/85lbs)
15 Toes to Bar
15 Front Squats (115/85lbs)
15 Chest to Bar Pull-Ups
15 Overhead Squats (115/85lbs)
15 Toes to Bar
15 Front Squats (115/85lbs)
Max Calorie Row in the remaining time.
Rest 3 minutes, then repeat for a SECOND set.

D.
Three to Four sets of:
8-10 Front Foot Elevated Split Squats (right)
Rest 30 seconds
8-10 Front Food Elevated Split Squats (left)
Rest 60 seconds

E.
Accumulate 75 Weighted GHD Sit-Ups*

*Do not drop below parallel with the ground, control the descent.

Athlete Training Notes:
Gymnastics, a barbell, and a little cardio. Today’s workout has a mix of it all. Before getting into how to approach the workout we want to make sure you know how to properly customize this for yourself. The goal here is to have at least 45 to 60 seconds on the rower each round. If 15 reps of each movement means that you’re not going to be able to get the two rounds done and still have time to row then cut some of the reps back a bit in order to achieve the same stimulus. For the workout we’re looking to ideally hit all the reps unbroken, but at a maximum you’re breaking no more than a couple of the movements. Example… you go unbroken on the pull-ups and overhead squats but break the toes to bar into 10/5 or something along those lines. Each athlete is going to have to approach this a little different based on what your strengths are but for most of you it would be beneficial to move through this at a smooth pace. If you transition too fast then have to break was it worth it? Find where those seconds can be gained and lost in this workout and as always these workouts that are very “open-ish” are great times to work on rep speed AND quality.