October 4, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
4-5 Snatch Grip Bamboo Bar Overhead Squats
T-Spine Pulse on Bench, Rack or Table x 45 seconds

Followed by…

Three sets of:
3 Single Leg Broad Jumps (each leg)
Rest as needed between sets

A.
Six sets of:
3 Position Hang Power Snatch @ 60-70%
(High Hang, Mid Hang, 2″ Below the Knee)
*Pause for 1-2 seconds in the receiving position of all three reps.
Rest 60-90 seconds between sets

B.
Power Jerk
Set 1: 6-8 reps @ 60%
Set 2: 4-5 reps @ 70%
Set 3: 3-4 reps @ 75-80%
Set 4: 2-3 reps @ 80-85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 90+%
Set 7: 1 rep @ 90+%
Rest 60 seconds between sets 1-4 and then 90 seconds between sets 5-7.

C.
Three sets of:
8-10 Snatch Grip Chest Supported Rows
8-10 Seated Dumbbell Shoulder Presses
Rest as needed

*Goal is a heavy 8 for both movements.

D.
“Randy Has Abs”
Against a 60 second clock, perform as many reps as possible of:
15 Toes to Bar
Max Snatches (75/55lbs) in the remaining time
Rest 60 seconds and continue until you’ve achieved 75 snatches.

E.
Two sets of:
Max Effort Tempo Bodyweight Triceps Extensions @ 1111
Rest 60 seconds between sets

General Training Notes:
A little sprint rest work coming up today. Fastest times in the world at straight up Randy are in the 2:30 range. Your goal today is to have at least 25-30 seconds per round on the snatches. That means that you’ll have to go unbroken on the toes to bar to make it happen. Push the pace knowing that your grip is going to go at some point so try to get finished before it’s gone. Like the rest of this cycle, we want you moving fast and seeing where the wheels fall off. Use the 60 second rest to catch your breath during and then get right back at it.