May 20, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
10/7 Calorie Machine of Choice
5 Single Arm Kettlebell Windmills (right)
50-Foot Single Arm Overhead Carry (right)
5 Single Arm Kettlebell Windmills (left)
50-Foot Single Arm Overhead Carry (left)

Followed by…

Two sets of:
10/7 Calorie Machine of Choice
10 Ring Rows
10 Snatch Grip Romanian Deadlifts
10 Behind the Neck Snatch Grip Presses

A.
Three sets of:
Snatch Lift-Off + High Hang Snatch + Hang Snatch + Snatch + Overhead Squat (50-55%)
Rest 90 seconds between sets

Followed by…

Five sets of:
Hang Snatch + Tempo Overhead Squat @ 32X1 + Snatch + Overhead Squat (no tempo) (65+%)

Followed by…

Three sets of:
Snatch Pull with a 3-second pause at knees and 3-second eccentric lowering (85+%)
Rest 90-120 seconds between sets

B.
Torian Pro Individual Event 4

“Don’t Stop Me Now”

Against a 2 minute clock, perform the following…
15 Chest-to Bar-Pull-Ups
15/10 Calorie Assault Bike
Max Snatches in the remaining time (105/75 lbs)
Rest 2 minutes between sets and complete a total of FOUR sets OR 60 snatches, whichever comes first.

C.
Two sets of:
Every minute, on the minute, for 3 minutes:
Donkey Kick Burpees

followed by…

Every minute, on the minute, for 3 minutes:
Max Reps Handstand Shoulder Taps
(Freestanding or against wall)

D.
Using a reverse hyper, accumulate the following, not for time…

50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.

*If you don’t have access to a reverse hyper, perform the following…

Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glue Bridges
Rest as needed

Athlete Notes:
This is an awesome time of the year when semi-final events are released and we get to see how some of our athletes are going to be tested in the upcoming weeks. We love to throw a few of these workouts in because it gives all of you a chance to test yourself against some of the fittest on earth. Today’s workout is all about grip and rip. The goal should be unbroken chest to bars, hammer the bike hard, and then hang on to that barbell the remainder of the time. Remember, you get a full 2 minute rest afterwards so you might as well send it! We’ve done so many intervals of 2 minutes on 1 minute off in the past year that this should feel extra doable with that extra minute of rest! Hang on to the bar!