August 3, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:

–Band Assisted Ankle Pulse (each side)
–Tricep Stretch
–Medball Thoracic Opener

Followed by…

Three rounds of:
25 Foot Lateral Monster Walk (each direction)
15 Single Leg Bodyweight Hip Bridges (each leg)
20 Empty Barbell Good Mornings

Followed by…

Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Box Jumps (step down)
Rest as needed
*Empty barbell up to 95/65lbs.

A.
Every 2 minutes, for 16 minutes (8 sets of):
Hang Clean x 2 reps + 1 Jerk

*Start around 60% and build based on quality.

B.
Six sets of:
4 Front Squats @ 70%
Rest 60-90 seconds between sets

C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 8 reps @ 70-75%
Rest 2 minutes between sets

D.
Partner Option:
Complete as many rounds and reps as possible in 25 minutes of:
200 Double Unders
100 Wall Ball Shots (20/14lbs to 10′)
80 Toes to Bar
60 Alternating Dumbbell Snatches (50/35lbs)
40 Box Jump Overs (30/24″)

*Split all reps however.

Individual Option:
Complete as many rounds and reps as possible in 25 minutes of:
100 Double Unders
50 Wall Ball Shots (20/14lbs to 10′)
40 Toes to Bar
30 Alternating Dumbbell Snatches (50/35lbs)
20 Box Jump Overs (30/24″)

Athlete Training Notes
Our final workout of the week is meant to be a fun partner chipper. Split reps on all movements however you want to and just keep moving for the full 25 minutes. At no point should both partners be resting, someone should always be working. Make sure to communicate with each other and above all else, have fun! That’s what the off-season is all about.