December 8, 2023 – Competition Program

Get Moving || Warm-Up
Three sets of:
60 Second Wall Sit
20 Banded Hamstring Curls
20 Lateral Lunges
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward

Followed by…

Five reps of:
Box Jump to Depth Drop to Broad Jump
Rest as needed

A.
Every minute, on the minute, for 10 minutes:
1 Hang Power Snatch @ 80-85%

B.
Every minute, on the minute, for 10 minutes:
Banded Wide Foot Box Squats to 2″ Above Parallel x 3 reps

**Special Notes**
-Load the bar to 70% of your 1RM and then add band tension that takes the lockout to an extra 30-35%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.

C.
For time:
50 Wall Ball Shots (20/14lbs to 10′)
35 Toes to Bar
15 Power Snatches (155/105lbs)
50 Wall Ball Shots
15 Power Snatches
35 Toes to Bar
50 Wall Ball Shots

D.
Three sets of:
6-8 Single Leg Romanian Deadlifts (each leg)
Rest 15 seconds between legs
10 Box Step Ups (20″ and 7/10 effort each leg)
Rest 15 seconds between legs and 60 seconds between sets

E.
Three sets of:
25 Ceiling Reaching Crunches
45-60 Second Hollow Hold
Rest 30 seconds

Athlete Training Notes:
High volume chipper coming up today. Your goal for today is to hit all sets of 50 wall balls in 1-2 sets. We’re working big sets and volume accumulation. After the first 50 you’ll move to the toes to bar where we’re looking for 1-3 sets to get the 35 reps. After that it’s on to the power snatches where singles are going to be your best friend. You can try some touch and go if you want but just be aware that we’ve found singles to be by and large the best strategy in this setting. Back to the wall balls for another 1-2 sets to get the 50 done, then another set of singles on the power snatches. Stay over the bar, don’t step backwards. Onto the toes to bar try to get them done in 2-3 sets before you send it on the final 50 wall balls for an unbroken set to finish!