February 24, 2024 – Competition Program

Primary Training Session
Individual Warm Up:
Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Bike
10 Kettlebell Push Press
50 Foot Kettlebell Overhead Carry
10 Kettlebell Deadlifts
50 Foot Kettlebell Farmer Carry

Team Warm Up:
Every 4 minutes, for 12 minutes (3 sets of):
10 Worm Thrusters
10 Worm Shoulder to Overhead
50 Foot Worm Overhead Carry
25 Foot Handstand Walk (with 1 pirouette)

A.
Every 2 minutes, for 16 minutes (8 sets of):
4 Power Jerks @ 75%

*Bar can come from the ground or rack. These are meant to be cycled. The weight is the same as last week but 1 more rep. If you struggled to get 3 reps each set last week then drop the percentage by 3-5%.

B.
Three sets of:
12 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets

*Pick a weight that 12 reps is doable, but challenging.

C.
Individual Option:
Against a 3 minute clock, perform as many reps as possible of:
25 Toes to Bar
75 Foot Handstand Walk
Max Power Cleans (225/155lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FIVE sets or until you’ve accumulated 40 power cleans, whichever comes first.

Team Option:
Against a 3 minute clock, perform as many reps as possible of:
25 Synchronized Toes to Bar
75 Foot Handstand Walk (at the same time)
Max Power Cleans (225/155lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FIVE sets or until you’ve accumulated 75 TOTAL power cleans, whichever comes first.

*All handstand walks in 25 foot increments.

D.
Three sets of:
12-15 Strict Stationary Dips
Rest 30 seconds
10-12 Supinated Grip Bent Over Rows
Rest 60 seconds

E.
Accumulate 100 Banded Triceps Extensions

Athlete Training Notes:
Unbroken toes to bar, quick transition to the handstand walk then hammer that out. The goal here is to have about 60 seconds or so on the barbell each round so please modify the reps accordingly to make that happen. Once you’re on the barbell your goal should be one rep every 6 seconds. If the 225/155 is a weight that you don’t think you could cycle for at least 3-5 reps then please modify to using around 60-65% of your 1RM clean. That said, the recommendation is not to cycle the barbell, that’s just the guidance for selecting your weight. Singles and staying over the barbell is going to be the ticket here. Every time you back up from the bar you’re losing at least 4-6 extra seconds. Stay close to it, put the hands on, set your hips, and pull. If you’re hitting the team option then the barbell might look a little different. You’re going for more reps so they have to be faster. A few cycled reps might not hurt but then you’ll be best off going quick alternating singles with your partner. Grip and rip!