December 16, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Perform at 70% Effort, as a warm up:
Two Rounds:
30 Wall Ball Shots (Heavier Ball 20-30lbs) (8 Foot Target)
10 Single Leg Glute Bridges Each Side
60 Second Kettlebell Front Rack Carry

A.
Take 15-20 minutes to build to today’s 1-RM Front Squat

B.
Every 2 minutes, for 20 minutes (10 sets) of:
2 Pause Cleans + 1 Clean @ 70-80% of 1-RM Clean
(Pause for a full second at the knee on the way up)

C.
Two rounds for time:
30 GHD Sit Ups or 45 Sit Ups
15 Bar Muscle Ups
30/20 Calorie Row or Ski Erg
15 Back Squats (155/105lbs)

*Back squats – bar starts on the floor.

Modifications:
Back Squat – 40-45% of 1RM
Bar Muscle Ups – 25 Chest to Bar or Chin Over Bar Pull-Ups OR 20 Stationary Dips

D.
Three sets of:
Side Plank x 45 seconds each side
Rest as needed
Kettlebell Front Rack Hold x 60-90 seconds (Heavy)
Rest as needed

Athlete Notes:
This workout is going to be a midline blast. We want to see how well you can hang on for bar muscle ups and how quickly you can squat the moderately light barbell when your abs are on fire. The plan should be to hit the GHD or Sit-Ups unbroken or at most in 2 sets. For the bar muscle ups we’re looking 1-2 sets to get the 15 reps, so if you have to knock the number down a bit to keep the intensity up, go for it. On the row, your abs will be a little gassed here so you’re going to have to really focus on a strong leg drive and follow through with your arms. Once you’re on to the back squats, since the bar comes from the floor, we’re expecting unbroken here. Use the recommended percentage if the prescribed weight is too heavy. Once you’re on to round two it’s all about staying disciplined. You’ll likely have to take a break on the bar muscle ups here so minimize your rest time and keep on yourself about moving. Once you’re back to the row it’s time to send it because you should be confident that your legs are strong enough to squat the barbell after all the other work you’ve done!