December 5, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
60 Second Wall Sit
60 Second Bottom of Squat Hold

Followed by…

Two rounds with an empty barbell of:
5 Barbell Bent Over Rows
5 Clean Grip Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Push Press

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 2 reps @ 82.5-87.5%
Sets 4-6: 1 rep @ 90-95%
Sets 7: 1 rep @ 95+%

*Do not touch and go.

B.
Back Squat
Set 1: 10 reps @ 60%
Set 2: 15 reps @ 60-70%
Set 3: 10 reps @ 70%
Rest 2-3 minutes between sets

C.
Complete as many rounds and reps as possible in 20 minutes of:
*Shuttle Run* (25 foot increments)
12 Hang Power Cleans (155/105lbs)
9 Front Squats (155/105lbs)
6 Shoulder to Overhead (155/105lbs)

*Round 1 – 200 Feet
Round 2 – 300 Feet
Round 3 – 400 Feet
Round 4 – 500 Feet

D.
Four sets of:
6 Right Leg Bulgarian Split Squats
6 Left Leg Bulgarian Split Squats
10 Medball Hamstring Curls @ 1111
Rest 90 seconds between sets

Athlete Notes:
A running DT twist is coming up today. Can you go unbroken on the barbell? This one is going to get tough, but you’ll get an increasing distance on the shuttle runs to shake your arms out each time. Set a goal for how you plan to attack the barbell before the workout starts. If you can, hang on through those hang cleans and then see if you can keep the barbell moving through the front squats and into the shoulder to overhead! If you have to take a break, make it a quick one preferably on the front squats, then pick the bar back up and keep moving. The shuttle runs are there to give you a breather from the barbell, but they should still be hit with intention. Don’t lag on these.