December 4, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
25 Banded Good Mornings
15 Narrow Stance Heel Elevated Goblet Squats

Followed by…

Three sets of:
5 Weighted Box Jumps (step down)
Rest as needed

A.
Take 15-20 minutes to build to today’s heavy…
Hang Snatch from Above the Knee

B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 4 reps @ 87-90%

C.
Against a 5 minute clock, complete as many reps as possible of:
1 Devil’s Presses (50/35lbs)
2 Dumbbell Thrusters (50/35lbs)
3 Toes to Bar
2 Devil’s Presses (50/35lbs)
4 Dumbbell Thrusters (50/35lbs)
6 Toes to Bar
3 Devil’s Presses (50/35lbs)
6 Dumbbell Thrusters (50/35lbs)
9 Toes to Bar
etc. adding 1 rep to the Devil’s Press, 2 reps to the Thrusters, and 3 reps to the Toes to Bar every round.
Rest 2:30 between sets and repeat for a total of THREE sets.

*Pick up where you left off each time.

D.
Three sets of:
8-10 Right Leg Bulgarian Split Squats
Rest 15 seconds
8-10 Left Leg Bulgarian Split Squats
Rest 60 seconds

E.
Four sets of:
30 Second Face Down GHD Hold
25 GHD Back Extensions

Athlete Training Notes:
You’d be surprised how fast 5 minutes goes by. Don’t waste any time in this workout. Make your transitions quick especially in the lower round numbers. As the movements start to creep up a bit, primarily the devil’s press, make sure that you’re staying focused and keeping the same cadence on your reps. If you start to lose 1-2 seconds per rep, by the round of 8 you’ve lost 16 seconds. This one is just as much a mental test as it is a physical one. We’ll have plenty of opportunities to hit workouts like this as we start to get into the season and into open/quarterfinals prep so treat this like a gameday workout and practice transitioning quickly, minimizing your rest, and being efficient with your movements. Keep the devil’s press consistent and the thrusters and toes to bar unbroken for as long as you can. When you get to the higher numbers and have to break, keep track if you can how long those breaks start to get. Don’t let them get too long because that time is going to be up before you know it.