May 4, 2024 – Competition Program

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

–Band Assisted Ankle Pulse (each side)
–Hawaiian Squat (each side)
–Medball Thoracic Opener

Followed by…

Three rounds of:
10 Lateral Monster Walk Steps (left and right)
10 Single Leg Hip Bridges (each leg)
50 Foot Bodyweight Walking Lunge
50 Foot Single Arm Overhead Carry (each arm)

Followed by…

Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Broad Jumps
Rest as needed
*Empty barbell

A.
For max reps:
60 Seconds of Cleans @ 275/195lbs
Rest 2 minutes
60 Seconds of Cleans @ 295/215lbs
Rest 2 minutes
60 Seconds of Cleans @ 315/235lbs

*Power or Squat

Modifications:
Bar 1: 70% of 1RM Clean
Bar 2: 80% of 1RM Clean
Bar 3: 85% of 1RM Clean

B.
Eight sets of:
2 Back Squats @ 75-80%
Rest 60-90 seconds between sets

C.
Eight sets of:
25 Foot Handstand Walk OR 3 Wall Walks
10/7 Calorie Echo/Assault Bike
25 Foot Handstand Walk OR 3 Wall Walks
Rest 1:1 or alternate full sets with a partner

OR

Alternative machine based option:
Eight sets of:
10/7 Calorie Ski Erg
10/7 Calorie Echo/Assault Bike
10/7 Calorie Ski Erg
Rest 1:1 or alternate full sets with a partner

D.
Five rounds of:
25 V-Ups
50 Foot Suitcase Carry (each arm)

Athlete Training Notes
We’ve got a couple separate scores coming up in today’s training session. Up first for our lifting we’ve got last year’s team semi-finals cleans event. Make sure you’re hitting the percentages if the prescribed numbers are not within your wheelhouse. The goal should be a rep every 6-8 seconds on the first bar, a rep every 10-12 seconds on the second bar, then 3-4 total reps on the last bar. After some back squat doubles we’ve got our finisher for the day which is a great partner opportunity if you’ve got a buddy to hit it with you. We’re emptying the tank and hitting full sprints on every set then seeing if/when the wheels fall off. Don’t hold back anywhere, starting from set one we want to see you hammering your sets as fast as you can. Can anyone hold sets to 75 seconds or less? If your shoulders are blown up and you just want a grinder of a workout there’s a machine based alternative option which is going to be arguably much more disgusting. But someitmes that’s what you need to send you into a rest day feeling some type of way. Hammer those starting from set one and see if there’s any dropoff.