February 19, 2021 – Competition Program

Primary Training Session
Mobility & Activation
Band-Assisted Scarecrow x 2 minutes
Band-Distracted Ankle Pulse x 60 seconds per side
Squat Rocks x 60 seconds

Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Banded Lat Pull-Downs x 15 reps
Rest as needed

A.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

B.
Against a 3-minute running clock:
100 Double-Unders
20 Chest-to-Bar Pull-Ups
Max Reps of Squat Clean & Jerk
Rest 2 minutes and repeat for a total of FOUR sets – 20 minutes total.

*Set 1: 225/155 lbs
*Set 2: 205/145 lbs
*Set 3: 185/125 lbs
*Set 4: 155/105 lbs

C.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Pullovers
24 Dumbbell Goblet Squats

Use a medicine ball or a bench for the dumbbell pullovers.

Athlete Notes:

Today’s conditioning workout is designed to test your barbell cycling proficiency, which you have been training for the past 6 weeks, so you should feel confident in your approach for each weight. The double-unders and chest-to-bar pull-up stations should be completed at a smooth, relaxed pace, so break up the movements if needed, knowing this workout is scored by max reps for the ground to overhead. Adjust the reps if you are going to have less than 45 seconds at the barbell. Your score will be the number of squat clean and jerks achieved throughout the four sets, so be smart with how you approach each weight.

Ideally you will have a barbell set up for each weight. Please adjust the weight if the first set exceeds 80% of your 1-RM.

Perform the 12 minute AMRAP for movement quality more than volume accumulation. The goal is intentional reps to provide good stimulus for muscle growth.