July 20, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Perform 60-90 seconds on each side of the following mobility pieces:

–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch

Followed by…

Three rounds of:
10 Lateral Monster Walk Steps (left and right)
10 Single Leg Hip Bridges (each leg)
50 Foot Bodyweight Walking Lunge
10 Goblet Hold Kang Squats

Followed by…

Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Broad Jumps
Rest as needed
*Empty barbell*

A.
Every 2 minutes, for 16 minutes (8 sets of):
Mid Hang Clean (at/above the knee) + Low Hang Clean (2″ below the knee)

*Perform as one unbroken complex.
*Start at 65% of your 1RM clean and build to a heavy/quality for the day.

B.
Five sets of:
4 Front Squats @ 70%
Rest 60-90 seconds between sets

C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 7 reps @ 70-75%
Rest 2 minutes between sets

D.
Partner Option:
For time:
1500 Meter Row
100 Pull-Ups
300 Double Unders
100 Alternating Dumbbell Snatches (50/35lbs)
300 Double Unders
100 Wall Ball Shots (20/14lbs to 10′)
1500 Meter Row
*split all reps/movements however*
TIME CAP = 25 MINUTES

Individual Option:
For time:
750 Meter Row
50 Pull-Ups
150 Double Unders
50 Alternating Dumbbell Snatches (50/35lbs)
150 Double Unders
50 Wall Ball Shots (20/14lbs to 10′)
750 Meter Row
TIIME CAP = 25 MINUTES

Athlete Training Notes:
Hopefully you have a partner to attack this workout with today. The goal is to split reps so that both get a good training stimulus, but to also move through this as quickly as possible so play to each others strengths. If one of you is a hammer on the rower then the other may have to pick up the slack elsewhere. Strategize beforehand and then comment whether or not you were able to stick to your plan. If you’re hitting the individual option you’ll want to start out at around 5k pace for the first 750 meters. After that we’re looking for 3-4 sets for the 50 pull-ups. It’ll be short breaks but that break in the time under tension can help for later on in the workout. After that we’ll look for consistency on the 150 double unders. The alternating snatches should be completed in 2 sets, likely taking a break at around 30 reps or so. After that you’re back to another consistent 150 double unders. Up next we’ve got 50 wall balls and given the high fatigue at this point we’ll be expecting 1-3 sets to get them done. If you take a small break here and are able to hammer a little harder on the final 750 meter row that’ll be better than going unbroken on the wall balls and suffering through the final 750. It’s a gametime decision how you’re feeling at this point but the goal is to be finishing the 750 with a hard effort, not a “survive” one.