August 30, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
8-10 Double Kettlebell Overhead Lunges
20 Banded Face Pulls

Followed by…

Ten reps of:
Depth Jump to Vertical Leap
Rest 15 seconds between reps; 1-2 minutes between sets

A.
Every minute, on the minute, for 3 minutes:
2-3 Muscle Snatches @ 60+%

Followed by…

Every 90 seconds, for 9 minutes (6 sets of):
Hang Snatch x 1.1 @ 80%

B.
Push Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%

C.
Three-Four sets of:
10-12 Alternating Single Arm Dumbbell Bench Press (each arm)
10-12 Single Arm Rows (each arm)
Rest as needed

D.
Every 4 minutes, for 24 minutes (6 sets of):
300/250 Meter Row
5 Burpee Box Jump-Overs (24/20″)
15 Kettlebell Push Press (53/35lbs)
5 Burpee Box Jump-Overs (24/20″)

E.
Two sets of:
Max Effort Weighted Tempo Stationary Dips @ 1111
Rest as needed

Athlete Notes:
Row fast, burpee faster, and hang on to those kettlebells. We’ve got some sprint repeats on the menu today. The goal should be to row at about your 1-2k pace, finish the burpees in under 20 seconds, go unbroken on the kettlebells, then hit your last burpees in under 20-25 seconds again. Rest and repeat. Seems simple right? Let us know where the wheels fall off!