July 6, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
15/12 Calorie Bike or Row
100-Foot Sandbag Carry
100-Foot Suitcase Carry (each arm)
10 Empty Bar OR Goblet Hold Kang Squats
10 Pronated-Grip Bent-Over Rows
10 Bodyweight Bulgarian Split Squats (each leg)

A.
Every 2 minutes, for 10 minutes (5 sets of):
Clean Liftoff + Clean Pull + Clean + Front Squat
*Start at 65% and build to around 75-80% based on quality.

B.
Eight sets of:
3 Front Squats @ 70%*
Rest 60-90 seconds between sets

*On your last set of front squats you will perform maximum QUALITY reps. If form breaks down or you fail, you are done.

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

D.
Partner Option:
In teams of 2, complete three rounds for time of:
800 Meter Run (together)
60 Thrusters (95/65lbs) (split however)
60 Chest to Bar Pull-Ups (split however)

Individual Option:
Three rounds for time of:
800 Meter Run
30 Thrusters (95/65lbs)
30 Chest to Bar Pull-Ups
*Partition the thrusters and pull-ups however.

Athlete Training Notes
To finish the week off we’ve got a fun partner style workout. Hopefully you’ve got a crew and are able to get after this longer piece today. The runs you’ll perform together so you’re obviously gonig to be limited by the pace of either you or your partner, but your goal should be to run at about your 5k pace. When you get back in it’s 60 thrusters split however, and 60 chest to bar pull-ups split however. If you’re doing the partner option you’ll do all 60 thrusters before moving to the chest to bar. If you’re doing the individual option you have the choice to partition the thrusters and chest to bar however you want to each round. Come up with a plan of attack before starting the workout and then see how well you and your partner can stick to it!