July 5, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
60 Second Bike, Ski or Row @ Easy Pace
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Gorilla Rows (each arm AND light weight)
10 Bird Dogs (each side)
100 Foot Double Kettlebell Overhead Carry

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

Sets 1-2: 2 reps @ 65% of 1RM Power Snatch
Sets 3-4: 2 reps @ 70% of 1RM Power Snatch
Sets 5-6: 1 rep @ 75+% of 1RM Power Snatch
Sets 7-8: 1 rep @ 80+% of 1RM Power Snatch

B.
Every minute, on the minute, for 10 minutes:
Power Jerk x 3 reps @ 65%
Rest 60 seconds between sets

C.
Ten sets of:
Close Grip Bench Press x 3 reps @ 70-75%
Rest 60 seconds between sets

D.
Every 3 minutes, for 15 minutes (5 sets of):
12-15 Toes to Bar
12-15 *Handstand Push-Ups*
12-15 GHD Sit-Ups
Max Distance Sandbag Bearhug (150/100lbs) OR Sandbag Cleans (150/100lbs)

*Handstand push ups can be any variation you choose today. Another option is 20 hand release push-ups (these are drastically underrated).
**Athlete choice on the sandbag whether you prefer to just carry (lower impact) or clean it (higher impact) today. Both are great choices.
**No rest between intervals.

Athlete Training Notes
Talk about a midline blast. Please adjust the reps according to your ability. If you do 5 sets of 15 toes to bar and 15 GHD sit ups, that’s 150 total ab reps and you may or may not be stuck in the fetal position tomorrow unable to straighten your stomach out. The goal on this workout is to use some strength movements to elevate our heart rates. Your goal is unbroken sets on whatever numbers you choose and quick transitions. You should hopefully end up with about 60 seconds at the end to carry the sandbag OR clean it, whichever you choose. Obviously that will change throughout the workout considering there isn’t any built in rest. But, the sandbag should be an opportunity to lower the heart rate at least a little bit if you’re breathing properly. As soon as that 3 minute mark hits you’re right back on the bar starting round 2!