February 28, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
20/15 Calorie Bike
100 Foot Double Dumbbell Farmers Carry
100 Foot Double Dumbbell Overhead Carry
3-5 Dumbbell Overhead Squat (Only as low as you can go with good form)
30-60 second Air Squat Hold

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean x 3 reps @ 50% of 1-RM

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Hang Clean + Clean @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean @ 80%

B.
Every minute, on the minute, for 8 minutes:
5 Power Clean and Jerks (135/95lbs)

Keep the percentage less that 50% of your 1-RM Clean and Jerk. This is meant to be a weight that you can work on your technique and efficiency

C.
Every 7 Minutes, for 28 Minutes (4 sets) of:
75 Double Unders
15 Thrusters (95/65lbs)
15 Toes to Bar
75 Double Unders

D.
Three sets of:
Glute Ham Raises x 8 @ 2111*
Rest as needed

and finish with …

One set of:
Banded Hamstring Curls x 50-70 reps

*Band Assisted Glute Ham Raises

Athlete Notes:
Sprintervals coming up today. The goal here is unbroken for all the double unders, quick transition to the bar for unbroken thrusters, and then same to the pull-up bar for the toes to bar. Work transition speeds because the reps are manageable. If you have to break, make it quick and jump back up but we’re looking for each round to be less than 3 minutes.

Subscribe
Notify me of
guest
6 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Tim Coffield
Tim Coffield
March 1, 2023 2:09 pm

A. 135-205
B. 115
C. 3:57/4:24/4:17/4:19

James Wozniak
James Wozniak
February 28, 2023 1:26 pm

Warm up ✅
a. 165/188/215/245 x 3sets each
b. ✅ @135
c. 2:07, 2:04, 1:59, 2:01. 1 trip, 3 trips, UB, 1trip
d. Done

Last edited 2 years ago by James Wozniak
Aron Megyik
Aron Megyik
February 28, 2023 12:05 pm

Warm up done
A) 65-80-95kg, then 100-105-110kg, felt ok
B) rx done, ah it was already a cardio wod
C) 23.2
136 reps + 101kg, failed the 103kg
Didn’t expect much more from this one, so i take it
D) some done

Amy Maschue
Amy Maschue
February 28, 2023 10:59 am

A. 70/85/105/115
B. Using 75. This was a bit heavier than 50% but technique was on point
C. 4:40/4:50/5:15/6:27. Everything Rx. Last round of 75 was so bad!
D. Done

Alex González
Alex González
February 28, 2023 8:10 am

Warm up: done
A1:135 lbs
A2: 160 lbs
A3: 185 lbs
A4: 215 lbs
B: 125 lbs
C: 2:45/2:39/2:33/2:48
D: done

Bobby Wallum
Bobby Wallum
February 28, 2023 8:09 am

A. Done but much lighter and only powers
B. Done
C. RX 2:46/2:37/2:35/2:30
First set a couple trips
D. Done

Scroll to Top