March 26, 2022 – Competition Program

Primary Training Session
Activation, Warm-Up + Event 5 Pace Testing

Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

10 Minutes of Rowing @ 70-75%

Followed by…

Three sets of:
Inchworm Walk + Scap Push Up + Press-Up x 3 reps
Hamstring Floss x 10 reps per leg
Deep Squat Progression x 5 reps

Followed by…

5 Minutes of Rowing @ 80-85%

Followed by…

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash

x 45 seconds per side

Event 5 Pace Testing
20/15 Calorie Rowing @ 70%
4 Burpee Box Jumps (Jump Up, Step Down)
60 seconds Rest
15/10 Calorie Rowing @ 80%
3 Burpee Box Jumps (Jump Up, Step Down)
60 seconds Rest
10/7 Calorie Rowing @ 90%
2 Burpee Box Jumps (Jump Up, Step Down)

Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heart rate increases.

A.
Four sets of:
3-4 High Hang Muscle Snatch + 4 Overhead Squats 30-40% of 1-RM Snatch
Rest as needed

Followed by…

Four sets of:
3-Position Snatch @ 50-60% of 1-RM
(High Hang Snatch + Hang Snatch + Snatch)
Rest as needed

Followed by…

Every minute on the minute, for 5 minutes, of:
1 Pause Snatch @ 70-80% of 1-RM

*As you lift the bar, stop at the knee for three full seconds before continuing your lift.

Followed by…

Every minute on the minute, for 10 minutes, of:
1 Snatch

@ 80-85% of 1-RM

B.
Build to 185/135 lbs Snatch and then. . .

At 85% of Game Pace…

Two sets of:
15 Calorie Row
8 Burpee Box Jump Overs (24/20″)
3-5 Snatches (185/135 lbs)
Rest as needed

C.
“Individual Quarterfinals Workout 5”
For time:
30 Calorie Row
20 Burpee Box Jump Overs (24/20″)
10 Snatches (185/135 lbs)

Time Cap: 7 minutes

OPTIONAL AND PREFERABLY PERFORMED 1-2 HOURS AFTER THE PRIMARY SESSION FOR THOSE PERFORMING THE IQF’S:
Warm-Up
10 minutes of low-intensity Jogging @ 70%

Start the clock and …

Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)

At the 5:00 mark, complete:
Upper Body Warm-Up

At the 8:00 mark, complete:

Two sets of:
Run x 2 minutes
Goblet Squat x 15 reps
Rope Pull-Up x 5 reps

Two Sets of:
4 Shuttle Runs @ 85-90%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

PLEASE REVIEW THIS VIDEO ON HOW TO ACHIEVE EFFICIENT SHUTTLE RUNS

At Game Pace:
8-12-16-12 Wall Ball Shots (20/14lbs)
2-4-6-4 Shuttle Runs
1-1-1-1 Rope Climbs

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes and then . . .

“Individual Quarterfinals Workout 3”
For time:
8-16-24-32-24-16-8 Wall Ball Shots (20/14lbs)
4-8-12-16-12-8-4 Shuttle Runs
1-2-3-4-3-2-1 Rope Climbs

Time Cap: 25 minutes