August 2, 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 2 reps

Sets 1-3 @ 65% of 1-RM Power Snatch
Sets 4-6 @ 70% of 1-RM Power Snatch
Sets 7-8 @ 75% of 1-RM Power Snatch

B.
Every minute, on the minute, for 10 minutes:
Strict Press x 3 reps @ 70-75%

C.
Five rounds for time of:
75 Double Unders
15 Pull-Ups
5 Clean and Jerks (205/145lbs OR 70%)

D.
Five sets of:
10 Neutral Grip Dumbbell Bench Press
Rest 30 seconds
5-10 Strict Pull-Ups (use a band to get at least 5)
Rest 30 seconds

Athlete Training Notes
The goal on this workout is unbroken on the double unders and pull-ups then fast singles on the clean and jerks. When you get to the 5th and final round see if you can hang on, but remember we’re 75 pull ups in at that point. This is all about managing grip fatigue and moving a moderate load with an elevated heart rate. Aim for rounds to take about 2-2.5 minutes.