September 13, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200-Meter Run
100 Foot *Cross Body Carry* (each side)
10 Ring Rows
20 Banded Face Pulls
5 Burpee Broad Jumps

*Cross Body Carry is one arm in a suitcase hold and the other in a waiter hold.

A.
Build to Today’s Heavy Push Press

Then…

Five sets of:
Push Press x 3 reps @ 85-90%
Rest as needed

B.
Every minute, on the minute, for 2 minutes of:
Strict Handstand Push Ups x 50% of Max Reps

Followed by…

Every minute, on the minute, for 2 minutes of:
Weighted, Drag, or Regular Rope Double Unders x 50% of Max Reps

Followed by…

Every minute, on the minute, for 2 minutes of:
Toes to Bar x 50% of Max Reps

After completing this first full round (6 minutes) repeat the entire set for a total of 12 minutes

You may break your reps up into multiple sets. This is an accumulated score within the minute

C.
For time:
3 Shoulder to Overhead (185/125lbs)
3 Toes to Bar
6 Shoulder to Overhead (185/125lbs)
6 Toes to Bar
9 Shoulder to Overhead (185/125lbs)
9 Toes to Bar
Rest 60 seconds
12 Shoulder to Overhead (135/95lbs)
12 Toes to Bar
15 Shoulder to Overhead (135/95lbs)
15 Toes to Bar
18 Shoulder to Overhead (135/95lbs)
18 Toes to Bar
Rest 60 seconds
21 Shoulder to Overhead (95/65lbs)
21 Toes to Bar
24 Shoulder to Overhead (95/65lbs)
24 Toes to Bar
27 Shoulder to Overhead (95/65lbs)
27 Toes to Bar

Time Cap = 15 Minutes (including mandatory rest)

D.
Three sets of:
10 reps of *tricep complex*
Rest as needed

Tricep Complex =
1 Dumbbell Skull Crusher
1 Dumbbell Tate Press
1 Close Grip Dumbbell Bench Press

Athlete Notes:
Today’s workout is a fun volume accumulation piece that is a spinoff of an old open workout. Rather than clean and jerks we’re hitting shoulder to overhead, so that barbell movement should be relatively quick, especially as the weight descends. For both movements we’re looking to go unbroken as long as you can, especially on the shoulder to overhead where those higher end sets are at a relatively light weight. The toes to bar will be a slightly different story as your grip starts to go, so make sure you’re diligent about your rest breaks when they come! The time cap is aggressive so you’re going to have to be fast with your reps and transitions if you want to finish!