July 26, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Easy Jog
100 Foot Single Arm Overhead Carry (each arm)
15 Banded Face Pulls
15 Light Lateral Raises
15 Dumbbell Upright Rows

Followed by…

Three sets for times of of:
30 Plate Hops
Rest as needed

Followed by…

Three sets for distance of:
Triple Broad Jump
Rest as needed

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 1 rep

Sets 1-2 @ 70% of 1-RM Power Snatch
Sets 3-4 @ 75% of 1-RM Power Snatch
Sets 5-6 @ 80% of 1-RM Power Snatch
Sets 7-8 @ 85% of 1-RM Power Snatch

B.
Every minute, on the minute, for 10 minutes:
Strict Press x 3 reps @ 65-70%

C.

Eight rounds for time of:
250 Meter Row
25 Foot Handstand Walk
50 Double Unders
25 Foot Handstand Walk

D.
Four sets of:
10 Dumbbell Bench Press
Rest 30 seconds
3-5 Tempo Bat Wing Holds @ 1151
Rest 90 seconds between sets

Athlete Notes
For today’s workout we’re looking for consistent rounds. If you’re finishing round one in 2 minutes and round three in 4 then you’ve paced this incorrectly. Ideally you’re rowing similar to the pace you held during the 2024 open. 250 meters should take around 40-50 seconds give or take. After that we’re looking for unbroken on the handstand walk, a breath before the dubs (which should take about 30 seconds or so), and then kick right up into the next handstand walk. If you’re not handstand walking you’ll sub 3 wall walks for every 25 foot section instead. The goal for this workout is to just keep moving almost like a metronome. Avoid going too hot and having to take big breaks towards the later rounds.