December 18, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
10/7 Calorie Bike or Row
100 Foot Sandbag Carry
100 Foot Suitcase Carry (each arm)
5 Bottoms Up Kettlebell Presses (right)
3 Kettlebell Windmills (Right)
5 Bottoms Up Kettlebell Presses (Left)
3 Windmills (Left)

Followed by…

Three sets of:
10 Jumping Lunges
Straight into…
3 Broad Jumps for Distance

A.
Every minute, on the minute, for 15 minutes:
Sets 1-5: 2 High Hang Snatches @ 60-70%
Sets 6-10: 1 Low Hang Snatch @ 70-80%
Sets 11-15: 1 Snatch @ 80+%

*You may continue building by 2-3% until you miss even if the 15 minutes is up.

B.
Every 3 minutes, for 15 minutes (5 sets of):
Tempo Front Squat x 4-5 reps @ 3211 @ 70-75%

Followed by…

Three sets of:
10 Back Squats @ Front Squat Weight
Rest 2 minutes between sets

C.
Three sets of:
20 HEAVY Farmer Hold Lunges
Rest 60-90 seconds between sets

Followed by…

Three sets of:
20 HEAVY Reverse Hypers OR Weighted GHD Hip Extensions
Rest 90 seconds between sets

D.
For total time:
30/24 Calorie Row
15 Dumbbell Devil’s Press (50/35lbs)
Rest exactly 2 minutes, then…
15 Dumbbell Devil’s Press (50/35lbs)
30/24 Calorie Row

*If you want additional strength work and have the time in your schedule, move this to a second session and replace this with the strength accessory option.

E.
For time:
50 Ab Wheel Rollouts*
*Every break perform 15 Ceiling Reaching Crunches

Athlete Training Notes:
The focus today is primarily on strength training. We want to make sure that you’re getting everything out of those holiday meals and sweets that we all know we’re going to be consuming over the next couple weeks. Set your full attention to that today. After we’ve finished all the lifting we’ll move into a finisher that is meant to be very fast. We want to see you hammer the row and finish that in less than 90 seconds, then move through your fastest 15 devil’s presses that you can. Catch your breath during the 2 minute rest then we’re going reverse order. Don’t hold back on the devil’s press to save yourself for that row today. See if you can finish the devil’s presses in less than 90 seconds and then hit the row sub 90 seconds again. All in this workout should be less than 8 minutes including the rest. The perfect burning finisher after a solid day of lifting.