July 29, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
MedBall Thoracic Opener x 60 seconds
Floor Slides x 10 reps
Y’s, T’s, W’s x 10 reps each

Followed by…

Two rounds at 70-80% effort of:
15/12 Calorie Bike or Row
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Suitcase Carry (each arm)
10 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Squats
10 Ring Rows

Followed by…

Ten reps of:
Weighted Box Jump
Rest as needed
*Box height and weight is not as important as your explosion! Land tall!

A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch (from 2″ below the knee)

Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%

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

B.
Take 15-20 minute to build to today’s heavy…

Behind the Neck Jerk + Overhead Squat

C.
Bench Press
Five sets of:
4-5 reps @ 80+%
Rest 2 minutes between sets

D.
Complete as many rounds and reps as possible in 3 minutes of:
15 Bar Facing Burpees
15 Snatches (75/55lbs)

At the 3:00 mark, rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:
10 Bar Facing Burpees
10 Snatches (115/85lbs)

At the 8:00 mark, rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:
5 Bar Facing Burpees
5 Snatches (155/105lbs)

E.
Three rounds of:
10 Bodyweight Triceps Extensions
15 Weighted Side Bends (each side)

General Training Notes
We’ve got some 1:1 work to rest coming up today. We’re also working on cycling the barbell at increasing loads under fatigue. For the first 3 minute AMRAP your goal should be to hit the burpees at a consistent pace. Aim for around 35-45 seconds to get the 15 reps done. For the snatches we’re looking to go unbroken and this should be a weight that you can muscle snatch. Use the 3 minute rest to lower your heart rate and loosen your forearms up. For the second workout we’re going to keep the burpees at that consistent rate, aiming for about 2-3 seconds per rep. For these snatches we’re pushing into whether it’s smart to cycle or not. Given that this is the offseason we’d like to see you try and hang onto the barbell as best you can so that we can see where your limits lie and where the wheels start to fall off. From a strategic standpoint it probably makes sense to rip fast singles, but this is the time to test yourself! You’ve got a shorter rest here so try to get the heart rate down a bit before moving to the last 3 minute interval. On the last one we’ll again aim for a rep every 2-3 seconds on the burpees and then it’s time for quick singles on the barbell. Aim for one round every 40-45 seconds or so.