September 20, 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
15 Banded Face Pulls
15 Banded Single Arm Triceps Pressdowns

Followed by…

Ten reps of:
Depth Drop to Box Jump to Depth Drop to Broad Jump
Rest as needed

A.
Every minute, on the minute, for 3 minutes:
2-3 Muscle Snatches @ 60+%

Followed by…

Every 90 seconds, for 9 minutes (6 sets of):
Power Snatch x 1.1 @ 80-90%

B.
Incline Bench Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%

C.
Three-Four sets of:
10-12 Dumbbell Bench Press
10-12 Dumbbell Bent Over Rows
Rest as needed

D.
Against a three-minute running clock, complete as many rounds and reps as possible of:
4 Alternating Single Arm Devils Press (70/50lbs)
6 Single Arm Dumbbell Shoulder to Overhead (70/50lbs) (total)
8 Dumbbell Goblet Squats (70/50lbs)
10 Shuttle Run Lengths (25 feet = 1 rep)
Rest 60 seconds and repeat for a total of FIVE sets (picking up where you left off each time).

E.
Two sets of:
Max Effort Overhead Banded Triceps Extensions
Rest 60-90 seconds between sets

Athlete Notes:
Work, rest, repeat. Interval training like this pays off down the road but it sure does hurt in the moment. We’re looking to see how hard you can push without drastic falloff between rounds. The goal here is to be smooth and consistent on the dumbbell. Plan your breaks wisely on that dumbbell so that you’re not spending too much time staring at it. Breaking before the last devil’s press and before going into the shoulder to overhead is probably the best strategy if you can swing it. Then you’ll go unbroken on those straight into unbroken on the goblet squats, then use the first couple shuttle run lengths to shake out. Three minutes goes by quick so make sure you’re moving and not staring at that dumbbell too much.