July 19, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
5 Half Kneeling Presses (each arm)
10 Kettlebell Halos (5 each direction)
10 Gorilla Rows (each arm)
5 Kettlebell Windmills (each arm)
10-12 Dumbbell External Rotations (each arm)
Rest as needed

Followed by…

Three sets of:
10 PVC Pipe Pass Throughs
25 PVC Pipe Overhead Hold Pogo Hops
10 PVC Pipe Overhead Squats

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps

Sets 1-3 @ 70% of 1-RM Power Snatch
Sets 4-6 @ 75% of 1-RM Power Snatch
Sets 7-8 @ 80% of 1-RM Power Snatch

B.
Ten sets of:
Strict Press x 3 reps @ 60%
Rest 60 seconds between sets

C.
Four sets of:
8-10 Close Grip Bench Press
Rest 30 seconds
8-10 Chinese Rows
Rest 30-60 seconds

D.
Option A:
Eight sets for times of:
3 Rope Climbs
6 Burpee Box Jump Overs (30/24″ – step down)
9 Double Dumbbell Clean and Jerks (70/50lbs)
Rest 60 seconds between sets

Option B:
Eight sets for times of:
5 Strict Pull-Ups (bands are ok)
7 Burpee Box Jump Overs (24/20″ – step down)
9 Double Dumbbell Clean and Jerks (50/35lbs)
Rest 60 seconds between sets

*Feel free to mix and match movements to create the “triplet” that fits your skillset and abilities the best.

TIME CAP = 24 MINUTES

Athlete Training Notes
Another quick hitter coming up today. These intervals will be slightly different than earlier in the week because the rest will likely end up being a little bit less than your working time. The goal is to keep your sets to around 60-75 seconds which means we’re working on sprinting through each of these movements as fast and efficiently as possible. Aim for about 8-15 seconds per rope climb, about 4-7 seconds per burpee box over, and then around 20-25 seconds to do the double dumbbell clean and jerks. All of that combined and you should be able to keep your intervals in that 75 seconds or less.