May 18, 2024 – Competition Program

Get Moving || Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:

–Band Assisted Ankle Pulse (each side)
–Tricep Stretch
–Medball Thoracic Opener

Followed by…

Three rounds of:
10 Lateral Monster Walk Steps (left and right)
15 Bodyweight Hip Bridges
20 Banded Good Mornings

Followed by…

Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Box Jumps (step down)
Rest as needed
*Empty barbell up to 95/65lbs.

A.
Squat Clean Ladder
Every 8 minutes, for 24 minutes (3 sets of):
5 Squat Cleans
4 Squat Cleans
3 Squat Cleans
2 Squat Cleans
1 Squat Cleans

Set 1 – 3 MINUTE CAP: 185/135, 205/145, 225/155, 245/165, 255/175
Set 2 – 4 MINUTE CAP: 225/155, 245/165, 255/175, 265/180, 275/185
Set 3 – 5 MINUTE CAP: 245/175, 265/180, 275/185, 285/190, 295/195

Modification Suggestions:
Set 1 – 3 MINUTE CAP: 55%, 60%, 65%, 70%, 75%
Set 2 – 4 MINUTE CAP: 65%, 70%, 75%, 80%, 85%
Set 3 – 5 MINUTE CAP: 70%, 75%, 80%, 85%, 90%

B.
Nine sets of:
2 Back Squats @ 75-80%
Rest 60-90 seconds between sets

C.
Every 5 minutes, for 30 minutes (6 sets of):
400 Meter Run OR 500/450 Meter Row
+
30/24 Calorie Echo/Assault Bike OR 1000/900 Meter Concept 2 Bike Erg

D.
Three sets of:
50 Reverse Hypers @ 30+% of 1RM Back Squat
Rest 2 minutes between sets

OR

Three sets of:
3 Minute Belt Squat or Banded March
Rest 60 seconds between sets

Athlete Training Notes
Today’s primary workout is going to be the squat clean ladder sets. Your goal is to get through these as quickly as possible so please use the recommended percentages if the prescribed weight are too heavy. The first set you might be able to hit some touch and go reps. Set 2 maybe the same – probably smarter to go singles here though – but by set 3 you’ll definitely be at singles and it’s all about staying over the barbell. When it hits the ground put your hands back on and rip it again! After the squats we’ll finish the day off with a pure cardio piece where you should aim for about 4 minutes of work and 60 seconds of rest each set.