July 12, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
60 Second Bike OR Row
20 Banded Seated Horizontal Rows
20 Alternating Cossack Squats (10 each side)
10 Half Kneeling Single Arm Dumbbell Presses (each arm)
100 Foot Sandbag Bearhug Carry
30-45 Second Wall Sit

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 2 second pause at mid knee

Sets 1-2: 2 reps @ 75% of 1-RM Power Snatch
Sets 3-4: 2 reps @ 80% of 1-RM Power Snatch
Sets 5-6: 1 rep @ 85% of 1-RM Power Snatch
Sets 7-8: 1 rep @ 90% of 1-RM Power Snatch

B.
Ten sets of:
Power Jerk x 3 reps @ 70-75%
Rest 60 seconds between sets

C.
Three sets of:
10 Dumbbell Incline Bench Press
Rest 30 seconds
6-8 Single Arm Dumbbell Rows (each arm)
Rest 90 seconds between sets

D.
Five sets for times of:
200 Meter Run
10 Dumbbell Bench Press (70/50lbs)
75 Double Unders
20/15 Calorie Row or Ski
Rest 2 minutes between sets

Athlete Training Notes
Cardio pump sesh coming up today. Your goal should be to keep intervals to 4 minutes or less. The run should be at or faster than your mile pace. Knock out the dumbbell bench unbroken – choose your weight accordingly. The double unders should take about 45-50 seconds if you’re able to get through them without tripping. The last row or ski we’re looking for another 45 seconds or so which means you’ll have to hold around a 1450/1160+ pace to be able to do so. These are meant to be fast paced so hit it hard then take your 2 minutes rest.