March 25, 2023 – Competition Program

Congrats on Semi’s!

Hey guys now that quarterfinals are over we’ve had some questions about training going forward. If you’re someone who has qualified for semi-finals and would like a little additional guidance leading up to that, please email Holden or Hunter and let us know! We’d also love to get you guys out to San Diego for a mock semi’s weekend so again, please email us if you’re someone that has qualified and would like to be included!

Primary Training Session
Get Moving || Warm-Up
Three sets of:
1-2 Minute Bike
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed

A.
Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
rest as needed

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift x 1 rep @ 80-90%

B.
Every minute, on the minute, for 5 minutes:
8 Hang Squat Cleans @ 40-50% of 1-RM Clean

followed by…

Every minute, on the minute, for 5 minutes:
5 Hang Squat Cleans @ 50-60% of 1-RM Clean

Today we are working on efficiency. The focus is moving as smoothly as possible.

C.
Four sets of:
600 Meter Run
8 Burpee Box Jump Overs (24/20″)
12 Dumbbell Cleans (50/35lbs)
8 Burpee Box Jump Overs
12 Dumbbell Front Squats
8 Burpee Box Jump Overs
Rest 3 minutes

D.
Three sets of:
GHD Hip Extensions (Weighted) x 8 reps
Rest as needed

Three sets of:
Kettlebell Front Rack Lunge x 8-10 reps each leg
Rest as needed

Athlete Notes:
Last workout of the week and it’s a running sh*t sandwich. Hit the run at your mile pace, then come straight in to the burpee box jump overs, your goal is around 30 seconds for each set of 8, give or take, but aim for that. The cleans and front squats should be unbroken movements so come off the burpees, grab them, and hang on. You get 3 minutes to rest so don’t hold back on anything here.