June 1, 2024 – Competition Program

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

–Band Assisted Ankle Pulse (each side)
–Tricep Stretch
–Medball Thoracic Opener

Followed by…

Two rounds of:
15 Lateral Monster Walk Steps (left and right)
15 Barbell Hip Thrusts (light and fast)
20 Alternating Goblet Hold Lateral Lunges

Followed by…

Three sets of:
5 Clean Grip Low Hang High Pulls
5 Mid Patella Muscle Cleans
5 Low Hang Power Cleans
Rest as needed
*Empty barbell up to 95/65lbs.

A.
Three sets for times of:
10 Power Snatches (135/95lbs) OR 30-40%
Rest 1:1 between sets

B.
Ten sets of:
2 Back Squats @ 75-80%
Rest 60-90 seconds between sets

C.
Against a 5 minute clock, perform as many reps as possible of:
1000/900 Meter Row
100 Foot Handstand Walk
Max Burpee Box Overs (30/24″) in the remaining time (you can use your hands)
Rest 3 minutes between sets and repeat for a total of THREE sets.

D.
Two sets of:
45 Seconds of Banded Sumo Deadlifts @ 30-40% of 1RM + 15-25% Band Tension
Rest 2:15 between sets

Athlete Training Notes
To finish off the week we’ve got some interval based skill and engine work. Keep the rows to slightly faster than your 5k pace. From there, try to kick straight up into the handstand walk. Don’t waste time staring at the ground. If you have to back off the final 200m on the row in order to kick right up, then do so. After that we’re hammering out for about 30-45 seconds on the burpee box overs. If you aren’t getting that much time on them then we want you cutting the distance on the row first in order to do so. If you’re still not making it, then consider dropping the handstand walk a bit so that you have at least 30 seconds of burpees at the end. Remember, you can use your hands on the box.