July 15, 2024 – Competition Program

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

–T-Spine Pulse on Bench
–Band Distracted Pec Stretch

Followed by…

Two to Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Carry
100 Foot Single Arm Overhead Carry (each arm)

Followed by…

Two sets of:
5 Snatch Grip Bent Over Rows
5 Empty Bar Snatch Grip Behind the Neck Presses
5 Overhead Squats
5 Mid Hang Power Snatches
*PVC – Empty Bar*

A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch (from above 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.

B.
Take 15-20 minute to build to today’s heavy…

Power Jerk

C.
Against a 2 minute clock, perform as many reps as possible of:
15/12 Calorie Echo/Assault Bike
15 Toes to Bar
Max Devil’s Press in the remaining time (50/35lbs)
Rest 60 seconds between sets and repeat for FOUR total sets.

*On the 4th set, extend the time to 3 minutes.

D.
Three sets of:
Max Unbroken Barbell Skull Crushers
30-45 Second Side Plank (each side)
Rest as needed

Athlete Training Notes
We’ve got some very fast intervals coming up today. Your goal should be 40-45 seconds or less on the bike, unbroken on the toes to bar, and then be left with about 30-45 seconds of devil’s press. From there you should aim to try and hit one rep every 5-8 seconds or so. Just keep hitting the ground and then don’t waste time staring at the floor. Use the 60 seconds to take a few deep breaths and lower your heart rate and then try to replicate the effort on each of the 4 rounds.