July 1, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…

-Lat Foam Roll
-Thoracic Spine Foam Roll
-Banded Front Rack Stretch

Followed by…

Two rounds at 70-80% effort of:
12/9 Calorie Bike or Row
100-Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
20 Alternating Lateral Lunges
15 Medball Bearhug Good Mornings
10 Medball Bearhug Squats

Followed by…

Eight reps of:
High Box Jump Step Downs
*still prioritize landing tall over using a tall box, if you land and your hips are below your knees the box is too high*
Rest as needed

A.
Every 90 seconds, for 15 minutes (10 sets of):
3 Position Snatch
(High Hang + Mid Hang + Low Hang)

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

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

B.
Every 2 minutes, for 12 minutes (6 sets of):
Behind the Neck Jerk + Overhead Squat

Set 1: 80% of 1RM Snatch
Set 2: 86% of 1RM Snatch
Set 3: 91% of 1RM Snatch
Set 4: 95% of 1RM Snatch
Set 5: 99+% of 1RM Snatch
Set 6: 104+% of 1RM Snatch

C.
Bench Press
Five sets of:
5 reps @ 75+%
Rest 2 minutes between sets

D.
Three sets of:
15+ Dumbbell Overhead Triceps Extensions (if you get 20 it’s too light)
Rest 30 seconds
100 Foot Suitcase Carry (each arm – HEAVY)
Rest as needed

E.
Against a 3:30 clock, perform as many reps as possible of:
25/20 Calorie Echo Bike
250 Foot Shuttle Run
25/20 Calorie Row
Max Lateral Burpees Over the Erg in the remaining time
Rest 2:30 between sets and repeat for THREE total sets.

*If you’re an athlete that needs to prioritize strength over conditioning right now and only have time to train once today, then feel free to perform the strength accessory and pump sesh from the additional sessions instead of this.

Athlete Training Notes
Today’s workout is another interval session coming up. You’re going to have to work quick to have any time on those burpees at the end. The goal is to sprint hard then recover during the 2:30 of rest. The echo bike should take about 60-75 seconds. The shuttle run should be 45 seconds or less. The row should take about 60-75 seconds. That should leave you with anywhere from 30-45 seconds depending how hard you pushed the machines to go to work on the burpees. If you have less than 30 seconds on round 1 then please drop the calories by 5 so that you get a little more sprint stimulus.