December 13, 2021 – Competition Program

Primary Training Session
Skill Based Warm-Up

Every 6 minutes 18 minutes (3 sets):
Run 400 meters
25 Heavy Double Unders
25 Foot Handstand Walk
10 Burpees
25 Foot Handstand Walk

This is to get you moving and ready for the following work. This is not a race.

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch

@ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

C.
Every minute on the minute for 24 minutes ( 6 sets) of:
Minute 1: 20/15 Calorie Assault Bike
Minute 2: Touch & Go Snatch x 3 reps @ 65-70%
Minute 3: 10 Strict Handstand Push Ups
Minute 4: Touch & Go Snatch x 3 reps @ 65-70%

If you are confident at this percentage then increase the amount of calories on the bike so you get to experience pumped legs and heavy breathing going into snatched. 25/18 would be a great challenge!

D.
Accumulate 3:00 in a dead hang from the pull-up bar.

Followed by…

Three sets of:
4-5 Plate Rotations Each Direction

Athlete Notes:

Here we are with our first official open prep cycle of the year! Crazy that it’s already that time? But, before you know it, the open will be here and the new season will be underway! Today we’ve got a fun EMOM for you to help get you back into the flow of some barbell cycling. The most difficult minute (longest time-wise) should be the assault bike minute, so please challenge yourself there. The two touch & go snatch stations should be just that. Pick a weight that allows you to cycle three consecutive times. Minutes 2/3/4 should not take that long – 30 seconds MAX – so use this as an opportunity to get some quality cycling in while your heart rate is up!