August 16, 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)

Followed by…

Three rounds of:
15 Russian Kettlebell Swings (53/35lbs)
15 Hand Release Push-Ups
15 Jumping Air Squats

A.
Every minute, on the minute, for 4 minutes:
Hip Power Snatch x 3 reps @ 50-60%

Rest until the 5:00 mark, then…

Every minute, on the minute, for 4 minutes:
Mid Hang Power Snatch x 2 reps @ 60-70%

Rest until the 10:00 mark, then…

Every minute, on the minute, for 4 minutes:
Low Hang Power Snatch x 1 rep @ 70-75%

B.
“Linda”
For time:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Bench Press
Squat Clean

2018 Regionals Loading:
Deadlift: 295/220
Bench: 195/135
Clean: 145/105

Optional Loading:
Deadlift: 1.5x Bodyweight
Bench Press: Bodyweight
Squat Clean: 0.75x Bodyweight

Other Loading:
Deadlift: 60%
Bench Press: 55%
Clean: 50%

C.
Accumulate 3-5 Minutes in a Weighted Chinese Plank

Athlete Notes
Who doesn’t like a workout that only involves barbells? Linda is a classic and we’ve hit all sorts of different variations of it. Today’s version is straight from 2018 regionals. Check the modifications if you need to. Don’t underestimate how much this workout will spike your heart rate. Use your transitions to lower it back down. For the deadlifts you’ll be ok going 1-2 sets on every set that is more than 5 reps. Take a quick break and use that to help moderate your heart rate. Aim for 1-2 sets on the bench press (the weight should be something you can do 10 unbroken with). For the cleans we’ll be looking singles all the way through. This is where the heart rate has a tendency to skyrocket so make sure you’re keeping track of it on these.