February 1, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
50 Foot Double Kettlebell Overhead Carry
50 Foot Double Kettlebell Front Rack Carry
60 Second Push-Up Plank Hold

A.
Every minute, for 12 minutes (6 sets) of:
2 Push Press + 1 Power Jerk + 1 Split Jerk @ 80% of 1-RM Push Press

B.
Every 12 minutes, for 36 minutes (3 sets of):
75/60 Calorie Row
Followed by…
Two rounds of:
200 Meter Run
100 Foot Handstand Walk

C.
Three sets of:
10-12 Dumbbell Incline Bench Press
Rest 30 seconds
Max Tempo Stationary Dips @ 1111
Rest as needed

Athlete Notes:
Cardio and upside down work. How fast can you push this to give yourself a little rest between sets? Your goal should be around 3.5-4 minutes on the row, or less, followed by pushing hard on the run and kicking right up into your handstand walk. If you push there we’re looking for each round to be around 8-9 minutes or less depending on your abilities. For handstand walk substitutions we’re going to perform 8 wall walks per 100 feet.