January 4, 2021 – Competition Program

Primary Session
Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch

x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps

followed by …

Chest Opener x 8-10 reps

Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch

x 2 reps

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
For time:
25 Bar-Facing Burpees
50 Ground to Overhead (75/55 lbs)

C.
Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes

Please read this article if you want to learn more about the benefits of tempo training.

D.
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Burpee Box Jump-Overs (24″/20″)
20/15 Calories of Assault Bike
30 Wall Ball Shots (20/14 lbs)
50-Foot Handstand Walk

Athlete Notes
Today’s session is an interval based conditioning piece and will test your shoulder endurance as well as a higher skilled gymnastics movement. Over the course of the next few weeks we will be incorporating handstand walking volume while under duress. Ideally athletes will have 90 seconds or more of rest between intervals. Please scale the movements, reps or distance if you are worried that the intervals will take you longer than 3:30 to complete.

Whenever there is conditioning based intervals we are looking for athletes to be as consistent with their times as possible. That means you’ll want to refrain from redlining in set one. Try and approach the workout with a mindset of perceived exertion for each set meaning set one is 80% RPE, set two is 85% RPE, set three is 90% RPE and set four is 95+% RPE. Your perceived rate of exertion will increase each set but your times should be relatively consistent (within 10 seconds of each other). If you struggle with handstand walking endurance then we’d suggest strategically breaking up your wall ball shots to keep your shoulders fresh.