July 8, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Every 6 minutes 18 minutes (3 sets):
Run 400 Meters
25 Double Unders
3 Wall Walks

10 Burpees
10 Nose to Wall Handstand Marching

This is to get you moving and ready for the following work. This is not a race.

A.
Every 2 minutes, for 6 minutes (3 sets of):
High Hang Snatch + Hang Snatch (55-65%)

Followed by…

Every 2 minutes, for 6 minutes (3 sets of):
Hang Snatch + Snatch (65-75%)

Followed by…

Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Set 1: 75%
Set 2: 75%
Set 3: 77.5%
Set 4: 77.5%
Set 5: 80%
Set 6: 80%

B.
Complete for time:
75 Ground to Overhead (75/55 lbs)

*Every 2 minutes, including 0:00 perform a 400 meter run

(TIME CAP 20 MINUTES)

C.
Three sets of:
90 Second Sandbag Bearhug Hold
20 Weighted Side Bends (each side)

D.
Three sets of:
Reverse Hyper x 20-25 reps @ 50% of 1-RM Squat
immediately followed by…
2 Minute Banded Monster Walk or Belt Squat March
Rest 60 seconds

Athlete Notes:
Hang on to the barbell… simple as that! This workout is Randy with a twist. Those 400 meter runs need to be fast in order to give yourself time on the bar, and when you get to it, expect to only have around 30-45 seconds, so it’s time to grip and rip. You should be unbroken on the barbell until that next 2 minute interval hits. Today is a great day to work on muscle snatch cycling speed so hang on!