February 27, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
15/12 Calorie Row
50 Foot Bear Crawl
5 Divebomber Push-Ups
50 Foot Bear Crawl
50 Foot Double Front Rack Carry
10 Double Kettlebell Front Squats

A.
Front Squat
Set 1: 4 reps @ 40%
Set 2: 3 reps @ 50%
Set 3: 2 reps @ 60-65%
Set 4: 1 reps @ 70-75%
Set 5: 2 rep @ 80-85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 95%
Set 8: 1 rep @ 95-101%
Rest 2-3 minutes between sets.

B.
In 15 minutes, build to today’s heavy:
Snatch + Hang Snatch

*Set must be unbroken for it to count.

C.
Five rounds for time of:
30/24 Calorie Row
10 Bench Press (185/125lbs)

D.
Three sets of:
20-30 Banded Face Pulls
Immediately followed by…
20-30 Banded Triceps Extensions
Rest as needed between sets

Athlete Notes:
Hit the row hard then press with an elevated heart rate. This weight should be something that you could do the 10 reps unbroken. It’s a different beast trying to bench press while you’re breathing hard but this weight should be something that you’re comfortable hopping off the rower and knocking out. We saw bench come up during the AGOQ last year so want to make sure we’re starting to sprinkle it in to be prepared.