June 7, 2021 – Competition Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill Development
Every minute, on the minute, for 4 minutes:
1-3 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer

Every 5 minutes, for 15 minutes (3 sets) for times:
25/20 Calories of Rogue Echo Bike or Assault Bike
1 Legless Rope Climb + Rope Climb
(IF POSSIBLE – do not touch the ground between the two)
8-10 Strict Parallette Handstand Push-Up to 0-2″ Deficit
8 Burpee Box Jump-Overs (24″/20″)

A.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)

Build to today’s heavy single.

B.
Complete rounds of 27, 21,15 and 9 reps for time of:
Ski-Erg or Row
Overhead Squat (135/95 lbs)

*Perform a 50-Foot Handstand Walk at the beginning and after each round (250 foot total).

Athlete Notes:

You should be feeling much stronger with your rope climbs and strict handstand push-ups if you’ve been following the skill-based movement primers. We’re sticking with the progression, and as long as you’re making improvements each week, that’s all we’re hoping to see.

After you snatch today, you’ll have a solid test of your overhead strength endurance. If you are able to use the ski erg, definitely use it. It is going to make this workout harder, but is great for helping you learn how to pace before going into more upper body movements. If you have a compromised overhead squat position, this workout is going to get really hard. The more you’re able to stack load comfortably over joints in the overhead squat the better it will be for you all. Find a good position to be efficient and it’ll pay huge dividends going into the handstand walks.