March 10, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
2 Minute Bike or Row
20 Glute Bridges
6-8 Bird Dogs each side

Followed by…

2 Minute Bike or Row
20 Barbell Back Squats
25 Foot Banded Monster Walk Each Direction

A.
“Back Squat:
Set 1: 4 reps @ 55%
Set 2: 3 reps @ 65%
Set 3: 2 reps @ 75%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Set 7: 1 rep @ 101-102%
Optional Set 8: Re-Attempt Set 7 Weight
Rest 2-3 minutes between all sets

B.
For time:
30 Squat Snatches (225/155lbs OR 70%)
TIME CAP = 15 MINUTES

*Miss = 10 Bar Facing Burpees

C.
FULL SEND FRIDAY WORKOUT

Complete as many rounds and reps possible in 5 minutes of:
500/450 Meter Row

followed by…

Max reps in the remaining time of:
7/6 Ring Muscle Ups
14 Burpee Dumbbell Deadlifts (50/35lbs)
14 Box Jump (Step down) (30/24 inches)

Rest 2 minutes, and repeat for a total of THREE sets

*You pick back up where you left off for the AMRAP portion. Your score will be the total reps completed in the AMRAP.

D.
Accumulate, not for time:
50 Ab Wheel Roll Outs

Athlete Notes:
It’s FULL SEND FRIDAY so you know exactly what that means. We’re looking to send it on this workout and see just how far you can get. Hammer the row hard and then see how well you can hang on to the other movements. The muscle ups should be a rep range that you could finish all 6 reps either unbroken or in 2 sets max. Hang on to those dumbbell burpee deadlifts, and then find a good rhythm on the box jump step downs. It’s a tall box so watch your shins. Check the youtube video to watch some of our in house studs get after this one.