June 18, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Hip Mobility Drills

Followed by…

Three sets of:
60 Seconds of Assault Bike @ 70-75%
Banded Good Morning x 15-20 reps
6-8 Rocking Box Bridges (slow and controlled)
Goblet Squat x 15 reps (Light)

A.
Every 2 minutes, for 20 minutes (10 sets of):
Mid Hang Power Clean

Sets 1-4: 2-3 reps @ 50-60%
Sets 5-8: 1-2 reps @ 60-70%
Sets 9-10: 1 rep @ 80+%

**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Back Squat
Set 1: 3 reps @ 70%
Set 2: 2 reps @ 80%
Set 3: 1 rep @ 90%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 95+%
Set 6: Max Quality Reps @ 70%
Set 7: Max Quality Reps @ 60%
Rest 2 minutes between all sets

C.
Five sets for times of:
50 Double Unders
10 Front Squats (225/155lbs OR 60%)
10 Bar Facing Burpees
Rest or Alternate Full Sets with a Partner 1:1

D.
Three sets of:
20 Dumbbell Death Marches (10/leg)
30-45 Second Side Plank (each side)

Athlete Training Notes
We’ve got a fun partner workout today so if you’ve got a training partner grab them and get rockin. Aim for unbroken throughout and see how fast you can push each set. Double unders should be 30 seconds or less. Front squats should take about 20-30 seconds. Bar facing burpees should be about 20-30 seconds as well. This will get you to about 90 seconds on and 90 seconds off, give or take based on your speed and abilities. Make sure you’re using a front squat weight that you can hit fast and unbroken.