May 20, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces…

-Pec Smash with Lacrosse Ball
-T-Spine Foam Roll
—T-Spine Pulse on Bench
–Banded Lat Stretch

Followed by…

Three rounds of:
15 Banded Face Pulls
15 Supinated Grip Band Pull Aparts
5 Right Arm Kettlebell Windmills
50 Foot Right Arm Overhead Carry
5 Left Arm Kettlebell Windmills
50 Foot Left Arm Overhead Carry
10/7 Calorie Row

A.
Every 2 minutes, for 16 minutes (8 sets of):
Power Jerk

Sets 1-3: 2-3 reps @ 72.5-77.5%
Sets 4-6: 1-2 reps @ 82.5-87.5%
Sets 7-8: 1 rep @ 92.5+%

B.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch (from 2″ below the knee)

Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

C.
Option A:
Three rounds for time of:
10/7 Calorie Row
10 Alternating Dumbbell Snatches (90/60lbs)
10 Box Jumps (30/24″)
10/7 Calorie Ski (or row)
20 Alternating Dumbbell Snatches (70/50lbs)
10 Box Jumps (30/24″)

Team Option:
“2023 Team Semi’s Event 4”
In M/F Pairs…
Five rounds for time of:
M/F Pair 1:
10/7 Calorie Row
10 Synchronized Alternating Dumbbell Snatches (90/60lbs)
15 Box Jumps (each person – 24″ – alternating reps)
M/F Pair 2:
10/7 Calorie Row
20 Synchronized Alternating Dumbbell Snatches (70/50lbs)
10 Box Jumps (each person – 30″ – alternating reps)
*When both pairs have completed a round, switch positions for the following round.
**Pair 1 will row 3 times and ski 2 times.
***Pair 2 will ski 3 times and row 2 times.

D.
Three rounds, for quality, of:
20-30 GHD Sit-Ups
150 Foot Suitcase Carry (each arm)

Athlete Training Notes
Our workout today is based off last year’s semi-finals team workout. The team option is up there if you’re got your squad and want to rock it. If you’re hitting this individually then the best strategy for you is going to be keeping the rowing and skiing as consistent as possible. If you hammer the first round then drop off significantly on rounds 2 and 3 then it wasn’t worth it. For the dumbbell snatches if the 90/60 and 70/50 are too heavy then pick 2 different weights that are going to be challenging. For those we saw team athletes cycling but you’ll want to keep the dumbbell moving at a sustainable pace. Play around with a few while you’re warming up and pick the dumbbell strategy that is going to work best for you. On the box jumps the requirement for teams was alternating reps. For safety purposes we don’t want you bounding. If you’d like to step down, feel free. At the end of the day this whole workout comes down to just moving at a consistent and sustainable pace. Don’t come out the gates too hot and be blown up by the second set of 20 snatches. Breathe through the reps, especially the top of the snatches and box jumps.