January 29, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
5 Right Arm Windmills
50 Foot Single Arm Overhead Carry (right)
5 Left Arm Windmills
50 Foot Single Arm Overhead Carry (left)
10 Goblet Hold Good Mornings
10 Goblet Squats
5 Broad Jumps

Followed by…

Five rounds at ascending effort of:
2 Wall Walks
4 Burpee Pull-Ups
8 V-Ups

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-3: 2-3 reps @ 60-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%

*Build based on quality and feel to today’s heavy.
**Compare results to 1/1.

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

Set 1: 72.5%
Set 2: 76.5%
Set 3: 76.5-79.5%
Sets 4 and 5: 80+%

C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Clean and Jerks (135/95lbs)
6 Chest to Bar Pull-Ups
6 Clean and Jerks
12 Chest to Bar Pull-Ups
9 Clean and Jerks
18 Chest to Bar Pull-Ups
12 Clean and Jerks
24 Chest to Bar Pull-Ups
15 Clean and Jerks
30 Chest to Bar Pull-Ups
18 Clean and Jerks
36 Chest to Bar Pull-Ups
21 Clean and Jerks
42 Chest to Bar Pull-Ups
etc…

D.
Accumulate 75 Toes to Bar in as few sets as possible.

Athlete Training Notes:
Singles on the clean and jerks, staying over the barbell, minimizing rest time on the chest to bar pull-ups. Those are going to be the keys to today’s workout. If at any point you start to tear your hands, change the chest to bars into bar facing burpees. A good goal is to average around 3-6 seconds per clean and jerk throughout the entire workout. That means you should be done with the 6 and into the 12 chest to bar by one minute in, then done with the 9 by about 90 seconds, and so on. Set checkpoints for yourself throughout to make sure that you keep yourself moving especially when your heart rate goes up and your pull starts to fatigue. If you note the difference in just 1 second per rep though, by the time you get to the 21 clean and jerks you’ve lost another 21 seconds of the workout. Keep that in mind and stay over the barbell, put those hands back on and grip and rip.