July 29, 2022 – Competition

Primary Training Session

Get Moving || Warm-Up

Three rounds at increasing effort of:
10/7 Calorie Machine of Choice
10 Single Leg Hip Bridges (each leg)
20 Banded Good Mornings
30 Supinated Grip Band Pull-Aparts
20 Medball Bearhug Squats
10 Bodyweight Jumping Air Squats

A.
Every 90 seconds, for 6 minutes (4 sets) of:
3-Position Clean @ 60%
(High Hang, Hang, Floor)

Followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
2-Position Clean @ 70+%
(Hang Clean , Floor)

Followed by…

Three sets of:
Touch and Go Cleans x Max Reps @ 60%
Rest 60 seconds

B.
Complete as many rounds and reps possible in 5 minutes of:
20 Alternating Dumbbell Snatches (50/35lbs)
15 Goblet Squats (50/35lbs)
10 Chest-to-Bar Pull Ups
5 Burpees to Target

Rest for 60 seconds and repeat for THREE total sets. You will pick back up where you left off for one running total as your score

C.
Two Rounds of:
Dumbbell Farmer Hold x 30 seconds
Dumbbell Front Rack Hold x 30 seconds
Dumbbell Farmer Hold x 30 seconds
Dumbbell Front Rack Hold x 30 seconds
Rest 60 seconds
Sandbag Hold x 2-3 minutes
Rest 60-120 seconds

D.
Accumulate, in any order:
100 Banded Hamstring Curls
50-70 Medball GHD SIt Ups

Athlete Notes:

Today’s workout is all about transitions and quick reps. None of these movements are overly complicated with exception of the chest-to-bar pull-ups requiring a little skill. The other three movements, however, are all about getting started and quick cycle times. The 5 minutes will creep up on you quickly so make sure you’re just always moving. If you have to break anything, take a short break before the last couple dumbbell snatches and then drop right into the squats after the last snatch. The three sets will come down to having a strong engine and good capacity so start out at a pace that may be a little uncomfortable and challenge yourself to hold on!