May 25, 2024 – Competition Program

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

–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch

Followed by…

Three sets of:
60 Second Echo/Assault Bike
50 Foot Lateral Monster Walk (left and right)

A.
Nine sets of:
2 Front Squats @ 70%
Rest 60-90 seconds between sets

B.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 7 reps @ 65-70%
Rest 2 minutes between sets

C.
“2024 Semi-Finals Individual Event 1”
Five rounds for time of:
800 Meter Run
10 Clean and Jerks (185/125lbs)

D.
Accumulate 5 Minutes in an Elbow Plank Hold

Athlete Training Notes
We’re finishing the week off with a banger. This one is going to get real spicy. What pace can you run while still being able to hit the clean and jerks quickly? Top athletes are going to smash the barbell so this workout is going to largely come down to how fast they’re able to maintain their runs. Similar to the handstand walk/row from yesterday if you’re running too hard and then staring at the barbell you’re not accumulating anything. You’re better off throttling back and easing off the pedal a bit for the last 100 meters or so in order to go to work right away on the barbell. Just keep this in mind. If you’re running slow you’re still accumulating work towards the finish. If you’re staring at the barbel you’re not getting any closer to being done.