January 3, 2022 – Competition Program

Primary Training Session
Skill Based Warm-U

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Three sets of:
500 Meter Row
15 Dumbbell Deadlifts
10 Dumbbell Lunges
4 Toes to Rings
4 Muscle Ups
4 Strict Dips

Perform at increasing intensities and increase weight on dumbbells as you get warm.

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

Do not exceed 95% on your back squat.

B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

C.
Every minute on the minute for 18 minutes (9 sets) of:
Minute 1: 9-12/7-9 Calorie Assault Bike + Touch & Go Snatch x 3 reps @ 65-70%
Minute 2: 10 Chest to Bar Pull Ups + Touch & Go Snatch x 3 reps @ 65-70%

D.
Three to Four sets of:
100 Foot Plate Pinch Carry
Rest as needed

*The goal is to be heavy enough that you just barely make it back, that can be accomplished by the loading, or simply walking slower.

Athlete Notes:
Today we’re continuing with our mix of skill, go, and barbell cycling! We want you to take all that great positional lifting from the last cycle and transfer it into a workout that involves some heavy breathing and technical lifting! The better your technique stays dialed in, the easier this workout will be for you! As with all EMOM’s, the most important thing is to START! If you wait, that clock will tick away before you know it, and it’s impossible to catch back up once you fall behind! Please modify to be able to finish each station in the :40-:45 range, for at least the first few rounds!