March 5, 2021 – Competition Program

Primary Training Session
Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above*

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Overhead Squat + Snatch @ 80-85%

B.
Four sets for times of:
20/15 Calorie Assault Bike
10 Muscle-Ups
Overhead Squats*
Rest 3 minutes between sets

*Set 1: 10 reps @ 205/135 lbs
*Set 2: 15 reps @ 165/125 lbs
*Set 3: 20 reps @ 135/95 lbs
*Set 4: 25 reps @ 115/75 lbs

C.
For max reps:
6 Minutes of Dumbbell Box Step-Overs (50/35 lb DBs over 20″ box)

Athlete Notes:
Today we do not have barbell cycling in terms of cleans or snatches, but we are still getting in some good barbell work at relatively heavy weights. Much of this will come down to how hard you push on the bike. Of course you do not want to go too hard before lifting a heavy barbell, but overpacing can put you too far behind to have a chance to do enough reps. Here is how we suggest to approach this workout:

Assault Bike: The goal is to perform this in 90 seconds or less. If you know that is not possible or sustainable then scale down the calories. Many athletes will be looking at the 60-second range if you are trying to really test yourself.
Muscle-Ups: Choose a rep range that is challenging for you and once you choose, keep it the same for all five sets.
Overhead Squats: The heaviest weight you do here should still be a weight that you could do unbroken if you were 100% fresh. Play around with grip width. After bike and muscle ups, your shoulders may be fatigued so you may like being a little narrower than your snatch width for more stability. A narrower grip is more stable for most people, but can feel slightly heavier on the legs depending on the bar positioning.

Ideally you will have a barbell set up with each weight but if that is not possible, use the 90 seconds to change out your weights.

You’ll follow this with a 6 minute mental and physical grind. Start with a rhythmic but manageable pace and note how many reps you’ve achieved in minute 1. This will give you a good goal to shoot for every minute. You may want to put the dumbbells down every 60-90 seconds for a short, quick break just to give your grip a quick rest. Wear sweatbands if you have them (hello 80’s) to prevent a ton of sweat pooling onto the dumbbell handle.