June 22, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Bike or Row
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)
30 Second Supinated Hang from Pull-Up Bar

Followed by…

Three sets of:
5 Snatch Grip High Hang High Pulls
5 High Hang Muscle Snatches
5 High Hang Power Snatches
5 Overhead Squats
Rest as needed
*Empty bar up to 95/65lbs.

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from mid blocks x 1.1 (rest 10 seconds between reps)

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-5 = @ 80% of 1-RM Power Snatch
*Sets 6-8 = @ 85% of 1-RM Power Snatch

(Bar should be at the middle of the knee when starting)

*If you don’t have blocks then perform from the hang at mid-patella.

B.
Every 90 seconds, for 10:30 (7 sets of):
3 Front Squats @ 70%

C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 5 reps @ 70-75%
Rest 2 minutes between sets

D.
Partner Option:
In teams of 2, complete four sets EACH for time of:
200 Meter Run
10 Chest to Bar Pull-Ups
10 Thrusters (115/85lbs)
Alternate full rounds with each other.

Individual Option:
Four sets of:
200 Meter Run
10 Chest to Bar Pull-Ups
10 Thrusters (115/85lbs)
Rest 1:1 between sets

Athlete Training Notes:
Finishing off a big week of training we’ve got another partner option. Push the pace on the runs, aim for unbroken on the chest to bar and thrusters. Remember, if you’re going slow your partner is getting more rest which means they’ll be able to speed up and in turn you’re getting less and less rest. See if you can beat their splits.