April 15, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds on each side in the following stretches:

-Couch Stretch
–T-Spine Pulse on Bench

Followed by…

Three rounds of:
5 Kettlebell Windmills (right)
5 Kettlebell Windmills (left)
15 Single Leg Hip Bridges (each leg)
15 Banded Good Mornings
15 Goblet Squats

Followed by…

Ten reps of:
Depth Drop (30+” height)
Rest as needed

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch Grip Deadlift + Snatch + Hang Snatch + Overhead Squat

Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%

*Build based on quality and feel to today’s heavy.
**Perform the hang snatch above OR below the knee.
***Perform this as one unbroken complex.

B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets

*Start your first set around 70% and build to a heavy but successful set of 5 reps for the day. Aim for your final set to be higher than on 3/25.

IF YOU ARE DOING INDIVIDUAL QUARTERFINALS THIS WEEK THEN KEEP THESE SQUATS BETWEEN 55-65%

C.
30-20-10 reps for time of:
Concept 2 Bike Erg OR Echo Bike Calories
*Overhead Hold*
Toes to Bar

*Perform a 60 Second Double Kettlebell Overhead Hold (53/35lbs) AFTER each set on the Bike or Row, BEFORE the Toes to Bar.

D.
Four sets of:
30 Second Side Plank (right)
50 Foot Suitcase Carry (right)
30 Second Side Plank (left)
50 Foot Suitcase Carry (left)

Athlete Training Notes:
Today’s workout comes from the 2023 Down Under Championship. It was a team workout where one person was on each of the stations (toes to bar, overhead hold, and calories) and they rotated after each person finished. That meant you had to go fast and try to go unbroken. Can you go unbroken on the toes to bar? What pace can you push on the erg? This one is all about intensity so let’s hammer down today.