September 13, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
4-5 Snatch Grip Bamboo Bar Overhead Squats
15 PVC Pass Throughs
15 PVC Overhead Squats
15 Pronated Grip Band Pull-Aparts

Followed by…

Five sets of:
Depth Drop + Lateral Jump (1 Each Direction)
Rest as needed between sets

*Perform a depth drop, except this time when you land you will immediately perform a lateral jump either for distance, or onto an elevated platform. Please take safety into consideration when choosing a vertical height for a lateral jump.

A.
Every minute, on the minute, for 3 minutes:
2-3 Muscle Snatches @ 60+%

Followed by…

Every 90 seconds, for 9 minutes (6 sets of):
Hang Snatch x 1.1 @ 80-90%

B.
Barbell Floor Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%

C.
Three-Four sets of:
10-12 Seated Kettlebell Z Presses
10-12 Kettlebell Chest Supported Rows (neutral grip)
Rest as needed

D.
Four sets of:
30/24 Calorie Row or Concept 2 Bike Erg
15 Burpee Pull-Ups
10 Sandbag or D-Ball Over Shoulder (150/100lbs) OR 10 Double Kettlebell Hang Snatches (53/35lbs)
Rest 3 minute between sets

E.
Two sets of:
Max Effort Tempo Stationary Dips @ 1111
Rest as needed

Athlete Notes:
We’re working on some speed intervals today. The goal should be to hit the row or bike at a pace that has you off in 70-90 seconds. From there we’ll chip away at 15 burpee pull-ups. This movement will further elevate your heart rate and fatigue both your legs and arms a bit for the sandbag that’s coming up. After you knock out those 15 reps it’s right to the sandbag for 10 reps where we’re looking for you to move consistently. Pick it up, pop it over your shoulder, turnaround repeat. Try to be aware of the time between reps especially as you get more fatigued. If you move quick enough this should be close to a 1:1 work:rest workout.